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

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	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	9.4% 3.57g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.22% 4.6g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	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	17% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	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	2% 7.94μg	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	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

	Cooked Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	13% 1.05mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	NA	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	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	22% 153mg	NA	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	NA	11mg per day for Men 19-50 years
Water	3.9% 145g	3.65% 135g	3700g per day for Men 19-50 years

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

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

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

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

• 7 oz of Frozen Roasted Potatoes with Salt contain 5.7 times more Potassium and 298 times more Sodium than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Frozen Roasted Potatoes with Salt contain similar levels of Iron per seven ounces.
• Both Cooked Medium-grain Brown Rice as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Fiber than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.