Comparing Nutrients in 100 grams Long-grain Brown Rice VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Long-grain Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.7% 367kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	20% 26g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	0.95% 0.69g	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	% 0.66g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Long-grain 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	45% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.6% 5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.75% 23μg	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	1.9% 1.7mg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	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	16% 1.3mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	NA	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	142% 64μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.4% 311mg	NA	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	NA	11mg per day for Men 19-50 years
Water	0.32% 12g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Long-grain Brown Rice versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Long-grain Brown Rice vs Frozen Roasted Potatoes with Salt:

• Both Raw Long-grain Brown Rice and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Raw Long-grain Brown Rice as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Long-grain Brown Rice vs Frozen Roasted Potatoes with Salt:

• 100 grams of Long-grain Brown Rice have 2.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 1.8 times more Potassium and 59.6 times more Sodium than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Long-grain Brown Rice have 2.9 times more Energy, 1.8 times more Fat, 2.9 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.