Comparing Nutrients in 7 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	8.7% 252kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	117% 152g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	1.8% 1.3g	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	13.6% 5.16g	24% 9.13g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	25.6% 14.3g	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	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	78.6% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	112% 1.46mg	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	7.94% 31.8μg	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	7.94% 1.2mg	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	2.98% 29.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	NA	50.7% 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	12.4% 0.99mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	NA	53% 222mg	420mg per day for Men 19-50 years
Manganese	NA	346% 7.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	248% 112μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	96% 669mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	44% 4.86mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.64% 23.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Brown Rice Flour 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 Brown Rice Flour:

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

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

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Potassium and 37.3 times more Sodium than Brown Rice Flour.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.