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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Brown Rice Flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	4.06% 3.94g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	7.95% 1.35g	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	83.4% 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	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	17% 6.52g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	56% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	80.3% 1.04mg	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	5.67% 22.7μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Brown Rice Flour	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	NA	36.2% 0.33mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	NA	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	NA	247% 5.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	177% 79.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	68.2% 478mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	NA	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Potassium and 37.3 times more Sodium than Brown Rice Flour.
• While 5 oz of Brown Rice Flour contain 4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Brown Rice Flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Brown Rice Flour contain 2.9 times more Energy, 1.5 times more Fat, 2.9 times more Carbohydrate, 1.8 times more Fiber and 3.3 times more Protein than Frozen Roasted Potatoes with Salt.