Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	6.2% 180kcal	6% 174kcal	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	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	2.96% 0.5g	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	28% 36.3g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.47% 0.34g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.4% 0.17mg	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	3.2% 12.8μg	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	1.6% 0.24mg	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	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	NA	16.7% 0.15mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	NA	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	NA	60% 1.4mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	9.15% 1mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Long-grain Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cooked Long-grain Brown Rice 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 Cooked Long-grain Brown Rice:

• Both Frozen Roasted Potatoes with Salt and Cooked Long-grain Brown Rice have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cooked Long-grain Brown Rice:

• 5 ounces of Frozen Roasted Potatoes with Salt have 5.2 times more Potassium and 74.5 times more Sodium than Cooked Long-grain Brown Rice.
• Both Frozen Roasted Potatoes with Salt and Cooked Long-grain Brown Rice contain similar levels of Iron per five ounces.
• Both Frozen Roasted Potatoes with Salt as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• Both Frozen Roasted Potatoes with Salt and Cooked Long-grain Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.