Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Cooked Medium-grain White Rice

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Cooked Medium-grain White Rice: 77g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Cooked Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	17% 22g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	NA	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	5.4% 2.05g	NA	38g per day for Men 19-50 years
Protein	3.12% 1.75g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.3% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	0.95% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.92% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.96% 0.038mg	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	NA	0.38% 1.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.34mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Frozen Roasted Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	NA	3.25% 0.029mg	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	4.92% 0.39mg	1.92% 0.15mg	8mg per day for Men 19-50 years
Magnesium	NA	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	NA	4.07% 28.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	0.66% 22.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	1.43% 52.8g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Cooked Medium-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Cooked Medium-grain White Rice?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Cooked Medium-grain White Rice:

• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice have similar amounts of vitamins per 100 kcal
• Both Frozen Roasted Potatoes with Salt as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Cooked Medium-grain White Rice:

• 100 calories of Frozen Roasted Potatoes with Salt have 2.6 times more Iron, 15.9 times more Potassium and more Sodium than Cooked Medium-grain White Rice.
• 100 calories of Cooked Medium-grain White Rice lack sufficient amounts of Iron and Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cooked Medium-grain White Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice have similar amounts of macro-nutrients per 100 kcal
• Both Frozen Roasted Potatoes with Salt and Cooked Medium-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.