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

Macros Ratio

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

Macro Nutrients

	Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.5% 362kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	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	8.95% 3.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	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	34.4% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	5% 20μg	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	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

	Brown Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	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	22.5% 1.8mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	NA	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	37.7% 264mg	NA	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	NA	11mg per day for Men 19-50 years
Water	0.33% 12.4g	1.84% 68g	3700g per day for Men 19-50 years

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

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Raw Medium-grain Brown Rice.

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

• Raw Medium-grain Brown Rice has 2.2 times more Calcium and 3.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.7 times more Potassium, 74.5 times more Sodium and 5.5 times more Water than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 100 grams:

• Raw Medium-grain Brown Rice has 2.9 times more Energy, 1.5 times more Fat, 3.2 times more Saturated Fat, 2.9 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Raw Medium-grain Brown Rice as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.