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

Macros Ratio

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

Macro Nutrients

	Brown Rice Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	25% 720kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	40% 52g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	24% 9.13g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.6% 12.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	7.94% 31.8μg	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	7.94% 1.2mg	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

	Brown Rice Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	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	49% 3.93mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	NA	420mg per day for Men 19-50 years
Manganese	346% 7.96mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	248% 112μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 669mg	NA	700mg per day for Men 19-50 years
Potassium	17% 574mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	44% 4.86mg	NA	11mg per day for Men 19-50 years
Water	0.64% 23.8g	3.65% 135g	3700g per day for Men 19-50 years

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

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

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

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

• 7 ounces of Brown Rice Flour have 4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 37.3 times more Sodium than Brown Rice Flour.
• Both Brown Rice Flour 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 Brown Rice Flour have 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.