Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, multigrain, unsalted VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19% 549kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	NA	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 114g	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	21.5% 12g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, unsalted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	7.1% 28.3μg	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	NA	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

	Snacks, rice cakes, brown rice, multigrain, unsalted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	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	34.7% 2.78mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	NA	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	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	75% 524mg	NA	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	NA	11mg per day for Men 19-50 years
Water	0.24% 8.93g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, multigrain, unsalted VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted 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 Snacks, rice cakes, brown rice, multigrain, unsalted vs Frozen Roasted Potatoes with Salt:

• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, multigrain, unsalted vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Snacks, rice cakes, brown rice, multigrain, unsalted have 1.4 times more Calcium and 3.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium and 74.5 times more Sodium than Snacks, rice cakes, brown rice, multigrain, unsalted.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, rice cakes, brown rice, multigrain, unsalted have 3 times more Energy, 1.9 times more Fat, 3.1 times more Carbohydrate and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.