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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rice Bran	12%	43%	45%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rice Bran	Recommended Dietary Allowance
Energy	6.2% 180kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	59.6% 10g	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	54% 70.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	1.76% 1.28g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rice Bran	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	301% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	210% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	444% 5.77mg	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	22.3% 89.3μg	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	46.5% 6.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rice Bran	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	NA	115% 1.03mg	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	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	NA	264% 1107mg	420mg per day for Men 19-50 years
Manganese	NA	876% 20mg	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	340% 2377mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	62% 2105mg	3400mg per day for Men 19-50 years
Selenium	NA	40.2% 22μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	NA	78% 8.56mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.23% 8.7g	3700g per day for Men 19-50 years

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

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

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

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 59.6 times more Sodium than Rice Bran.
• While 5 oz of Crude Rice Bran contain 3.8 times more Calcium, 37.1 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crude Rice Bran contain 2.5 times more Energy, 11.5 times more Fat, 25 times more Saturated Fat, 1.9 times more Carbohydrate, 8.1 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.