Comparing Nutrients in 5 ounces Raw Medium-grain White Rice VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Medium-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.6% 510kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	NA	9.7% 3.7g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	NA	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	3.2% 12.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	Raw Medium-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	NA	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	14% 1.13mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	NA	420mg per day for Men 19-50 years
Manganese	67.8% 1.56mg	NA	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	22% 153mg	NA	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	NA	11mg per day for Men 19-50 years
Water	0.49% 18.3g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Medium-grain White Rice VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Medium-grain White Rice versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Medium-grain White Rice vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 5 ounces for Raw Medium-grain White Rice vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Raw Medium-grain White Rice have 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 5.2 times more Potassium and 298 times more Sodium than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Medium-grain White Rice have 2.8 times more Energy, 3 times more Carbohydrate and 3 times more Protein than Frozen Roasted Potatoes with Salt.