Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	NA	6.76% 1.15g	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	85.8% 112g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.98% 0.71g	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	% 0.71g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	UNCLE BEN'S Dry Parboiled 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	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44.4% 0.58mg	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	4.96% 20μg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	NA	51.5% 0.46mg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	NA	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	183% 4.2mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	NA	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	NA	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS UNCLE BEN'S Dry Parboiled Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice:

• Both Frozen Roasted Potatoes with Salt and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.1 times more Potassium and 49.7 times more Sodium than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 5 oz of UNCLE BEN'S Dry Parboiled Brown Rice contain 2.3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of UNCLE BEN'S Dry Parboiled Brown Rice contain 2.9 times more Energy, 1.5 times more Fat, 3 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.