Comparing Nutrients in 100 grams Raw Short-grain White Rice VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Short-grain White Rice	7%	1%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Short-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.3% 358kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	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	11.6% 6.5g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Raw Short-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	1.5% 6μg	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

	Raw Short-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	23.3% 0.21mg	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	10% 0.8mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	NA	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	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	13.6% 95mg	NA	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	NA	11mg per day for Men 19-50 years
Water	0.36% 13.3g	1.84% 68g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Raw Short-grain White Rice have 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 5.9 times more Potassium and 298 times more Sodium than Raw Short-grain White Rice.
• Both Raw Short-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:

• 100 grams of Raw Short-grain White Rice have 2.8 times more Energy, 3 times more Carbohydrate and 2.9 times more Protein than Frozen Roasted Potatoes with Salt.