Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Cooked Glutinous White Rice

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Cooked Glutinous White Rice: 516g

Frozen Roasted Potatoes with Salt have 1.3 times more energy per 100g than Cooked Glutinous White Rice. It has average energy density when compared to other foods. Cooked Glutinous White Rice having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Cooked Glutinous White Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0.97% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	83.6% 109g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	0.36% 0.26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.2g	13.6% 5.15g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.34% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	1.3% 5.15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	5.9% 59mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	NA	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24.6% 1.97mg	9.02% 0.72mg	8mg per day for Men 19-50 years
Magnesium	NA	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	58.7% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	5.9% 41.2mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	1.5% 51.5mg	3400mg per day for Men 19-50 years
Selenium	NA	52.5% 29μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	NA	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	7.24% 268g	10.7% 395g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked Glutinous White Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Cooked Glutinous White Rice?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Cooked Glutinous White Rice:

• Both Frozen Roasted Potatoes with Salt and Cooked Glutinous White Rice have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Cooked Glutinous White Rice:

• 500 calories of Frozen Roasted Potatoes with Salt have 2.7 times more Iron, 34.4 times more Potassium and 45.5 times more Sodium than Cooked Glutinous White Rice.
• While 500 kcal of Cooked Glutinous White Rice contain 1.5 times more Water than Frozen Roasted Potatoes with Salt.
• 500 calories of Cooked Glutinous White Rice lack sufficient amounts of Iron and Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Glutinous White Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 2 times more Fiber than Cooked Glutinous White Rice.
• Both Frozen Roasted Potatoes with Salt and Cooked Glutinous White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.