Comparing Nutrients in 100 grams Enriched Regular Long-grain White Rice VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.6% 365kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	20% 26g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	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	0.028% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	3.42% 1.3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White 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	48% 0.58mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	57.8% 231μg	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	0.73% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.8% 28mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	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	54% 4.3mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	NA	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	16.4% 115mg	NA	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	NA	11mg per day for Men 19-50 years
Water	0.31% 11.6g	1.84% 68g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice vs Frozen Roasted Potatoes with Salt:

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

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

• 100 grams of Enriched Regular Long-grain White Rice have 1.9 times more Calcium and 8.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 3.9 times more Potassium and 59.6 times more Sodium than Enriched Regular Long-grain White Rice.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enriched Regular Long-grain White Rice have 2.9 times more Energy, 3.1 times more Carbohydrate and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 2 times more Fiber than Enriched Regular Long-grain White Rice.