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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	8.07% 1.37g	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	83% 108g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	1.3% 0.94g	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	% 0.94g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.07μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	8.15% 32.6μg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	NA	47.6% 0.43mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	NA	39% 164mg	420mg per day for Men 19-50 years
Manganese	NA	176% 4.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	201% 91μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	63% 441mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	44% 24.2μg	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	27.4% 3mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS 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 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 Long-grain Brown Rice:

• Both Frozen Roasted Potatoes with Salt and Raw Long-grain Brown Rice have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Raw 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 Long-grain Brown Rice:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Potassium and 59.6 times more Sodium than Long-grain Brown Rice.
• While 5 oz of Raw Long-grain Brown Rice contain 2.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Long-grain Brown Rice contain 2.9 times more Energy, 1.8 times more Fat, 2.9 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.