Comparing Nutrients in 7 ounces Cooked Short-grain White Rice enriched VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	8.9% 258kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	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	NA	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-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	27% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	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	29.3% 117μg	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 Short-grain White Rice enriched	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.2% 2mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	36.2% 2.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	NA	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	9.36% 65.5mg	NA	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	NA	11mg per day for Men 19-50 years
Water	3.68% 136g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice enriched VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Short-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 Cooked Short-grain White Rice enriched vs Frozen Roasted Potatoes with Salt:

• Both Cooked Short-grain White Rice enriched and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Cooked Short-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 Cooked Short-grain White Rice enriched vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Short-grain White Rice enriched have 2.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 17.3 times more Potassium and more Sodium than Cooked Short-grain White Rice enriched.
• 7 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Short-grain White Rice enriched as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Cooked Short-grain White Rice enriched and Frozen Roasted Potatoes with Salt have similar amounts of macro-nutrients per 7 oz
• Both Cooked Short-grain White Rice enriched and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.