Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Toasted Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	15% 2.55g	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	51.6% 67g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	9.93% 7.2g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	24.6% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Toasted Rice Bran Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	59% 9.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.37% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.7% 0.29mg	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	28% 112μg	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	2.68% 2.4mg	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	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	NA	28.7% 0.26mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	NA	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	NA	94% 2.16mg	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	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	NA	80.4% 44.2μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	NA	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Toasted Rice Bran Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Toasted Rice Bran Bread 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 Toasted Rice Bran Bread:

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

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Toasted Rice Bran Bread:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.1 times more Potassium than Toasted Rice Bran Bread.
• While 5 oz of Toasted Rice Bran Bread contain 5 times more Calcium and 7.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Toasted Rice Bran Bread contain similar levels of Sodium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Rice Bran Bread contain 2.1 times more Energy, 2.8 times more Fat, 4.6 times more Saturated Fat, 1.8 times more Carbohydrate, 7.4 times more Sugars, 2 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.