Comparing Nutrients in 100 calories Cooked parboiled enriched Long-grain White Rice VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Cooked parboiled enriched Long-grain White Rice: 81.3g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more energy per unit of mass than Cooked parboiled enriched Long-grain White Rice, which is above average in comparison to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - Cooked parboiled enriched Long-grain White Rice or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	13% 17g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	0.25% 0.18g	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	0.022% 0.016g	0% 0g	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	% 0.008g	% 0.075g	g per day for Men 19-50 years
Sucrose	% 0.065g	% 0.11g	g per day for Men 19-50 years
Fiber	1.93% 0.73g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	4.22% 2.37g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	8.2% 0.11mg	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	16.5% 66μg	3.4% 13.7μg	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	8.14% 7.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.054% 0.008mg	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	6.32% 0.057mg	10% 0.09mg	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	18.4% 1.47mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	1.74% 7.3mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	5.9% 0.14mg	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	6.4% 44.7mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	1.55% 57.2g	1.06% 39g	3700g per day for Men 19-50 years

Cooked Parboiled Enriched Long-grain White Rice VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked parboiled enriched Long-grain White Rice or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 100 calories of Cooked parboiled enriched Long-grain White Rice vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Cooked parboiled enriched Long-grain White Rice have 2.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.8 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C
• Both Cooked parboiled enriched Long-grain White Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked parboiled enriched Long-grain White Rice vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Cooked parboiled enriched Long-grain White Rice have 3.2 times more Iron, 2.1 times more Manganese, 121.7 times more Selenium and 1.2 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Copper, 2.4 times more Magnesium, 1.3 times more Phosphorus, 6.4 times more Potassium and 149.4 times more Sodium than Cooked parboiled enriched Long-grain White Rice.
• 100 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cooked parboiled enriched Long-grain White Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked parboiled enriched Long-grain White Rice have 1.2 times more Carbohydrate and 1.5 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 10.6 times more Fat, 11.2 times more Saturated Fat and 2 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled enriched Long-grain White Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.