Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rice Bran	12%	43%	45%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rice Bran	Recommended Dietary Allowance
Energy	8.7% 252kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	42.7% 41.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	26% 8.28g	32g per day for Men 19-50 years
Omega 3	NA	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	83.4% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	76% 99g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	2.46% 1.8g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	110% 41.7g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rice Bran	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	455% 5.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	293% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	621% 8.08mg	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	31.3% 125μg	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	3.75% 3.37mg	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	65% 9.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rice Bran	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	NA	161% 1.44mg	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	12.4% 0.99mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	NA	369% 1550mg	420mg per day for Men 19-50 years
Manganese	NA	1226% 28mg	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	475% 3328mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	86.7% 2947mg	3400mg per day for Men 19-50 years
Selenium	NA	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	109% 12mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Rice Bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Rice Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Rice Bran:

• Both Frozen Roasted Potatoes with Salt and Crude Rice Bran have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Crude Rice Bran have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Rice Bran:

• 7 ounces of Frozen Roasted Potatoes with Salt have 59.6 times more Sodium than Rice Bran.
• While 7 oz of Crude Rice Bran contain 3.8 times more Calcium, 37.1 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crude Rice Bran contain 2.5 times more Energy, 11.5 times more Fat, 25 times more Saturated Fat, 1.9 times more Carbohydrate, 8.1 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.