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

Macros Ratio

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

Macro Nutrients

	Cooked Medium-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	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	NA	6.84% 2.6g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-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	1.67% 0.02mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	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	0.5% 2μg	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

	Cooked Medium-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.3% 3mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	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	2.5% 0.2mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	NA	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	5.3% 37mg	NA	700mg per day for Men 19-50 years
Potassium	0.85% 29mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	NA	11mg per day for Men 19-50 years
Water	1.85% 68.6g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice VS Frozen Roasted Potatoes with Salt per 100 g

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

• Both Cooked Medium-grain White Rice and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Cooked Medium-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 Cooked Medium-grain White Rice vs Frozen Roasted Potatoes with Salt:

• 100 g of Frozen Roasted Potatoes with Salt contain 2.5 times more Iron, 15.5 times more Potassium and more Sodium than Cooked Medium-grain White Rice.
• 100 grams of Cooked Medium-grain White Rice lack sufficient amounts of Potassium
• Both Cooked Medium-grain White Rice as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

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