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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Rice Bran	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	455% 5.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	293% 14.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	621% 8.08mg	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	31.3% 125μg	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	3.75% 3.37mg	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	65% 9.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice Bran have 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.