Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	10% 13g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	10.3% 7.5g	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	9.7% 3.7g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	NA	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.14% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.25% 0.055mg	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	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	37.2% 0.89μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	9.92% 59.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	NA	5.83% 0.052mg	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	8.86% 0.71mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	NA	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	17.4% 0.4mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	NA	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	NA	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Unsweetened Rice Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Unsweetened Rice Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Unsweetened Rice Milk:

• Both Frozen Roasted Potatoes with Salt and Unsweetened Rice Milk have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Unsweetened Rice Milk have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Unsweetened Rice Milk:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.5 times more Iron, 16.7 times more Potassium and 7.6 times more Sodium than Unsweetened Rice Milk.
• While 5 oz of Unsweetened Rice Milk contain 7.9 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 5 ounces of Unsweetened Rice Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.7 times more Energy, 2.9 times more Carbohydrate, 8.7 times more Fiber and 7.9 times more Protein than Unsweetened Rice Milk.
• While 5 oz of Unsweetened Rice Milk contain 7.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• 5 ounces of Unsweetened Rice Milk provide inadequate amounts of Energy, Fiber and Protein