Comparing Nutrients in 7 ounces Dry instant Long-grain White Rice, enriched VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	26% 754kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 163g	40% 52g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	153% 1.84mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	136% 546μg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	156% 12.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	NA	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	33.5% 234mg	NA	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	134% 74μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	NA	11mg per day for Men 19-50 years
Water	0.45% 16.6g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 7 ounces for Dry instant Long-grain White Rice, enriched vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Dry instant Long-grain White Rice, enriched have 1.5 times more Calcium and 12.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 16.7 times more Potassium and 29.8 times more Sodium than Dry instant Long-grain White Rice, enriched.
• 7 ounces of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry instant Long-grain White Rice, enriched have 3 times more Energy, 3.1 times more Carbohydrate and 3.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Fiber than Dry instant Long-grain White Rice, enriched.