Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cooked Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	8.7% 252kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.87% 4.4g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.63% 0.099mg	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	0.99% 3.97μg	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	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

	Frozen Roasted Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	NA	8.38% 0.075mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	NA	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	32.5% 0.75mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Medium-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Cooked Medium-grain White Rice 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 Cooked Medium-grain White Rice:

• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Cooked Medium-grain White Rice:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.5 times more Iron, 15.5 times more Potassium and more Sodium than Cooked Medium-grain White Rice.
• 7 ounces of Cooked Medium-grain White Rice lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Medium-grain White Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice have similar amounts of macro-nutrients per 7 oz
• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.