Comparing Nutrients in 7 ounces UNCLE BEN'S Dry Parboiled Brown Rice VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	25.3% 734kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	3% 0.95g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	40% 52g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	27% 15g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled 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	46% 0.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.7% 9.87mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	6.95% 27.8μg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	28.8% 2.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	NA	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	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	78% 546mg	NA	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	NA	11mg per day for Men 19-50 years
Water	0.53% 19.5g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice vs Frozen Roasted Potatoes with Salt:

• Both UNCLE BEN'S Dry Parboiled Brown Rice and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice vs Frozen Roasted Potatoes with Salt:

• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have 2.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Potassium and 49.7 times more Sodium than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled 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 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have 2.9 times more Energy, 1.5 times more Fat, 3 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.