Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	20% 579kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	78% 102g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	1.3% 0.95g	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% 0g	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	% 0.28g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.95g	g per day for Men 19-50 years
Fiber	21% 7.94g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	37.6% 0.49mg	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	30.8% 123μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34% 30.6mg	0% 0mg	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	2.65% 0.4mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	46.7% 0.42mg	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	30.8% 2.46mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	168% 3.87mg	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	46% 321mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.54% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Long-grain Brown Rice:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 10.5 times more Vitamin K than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.7 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.7 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Long-grain Brown Rice have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Long-grain Brown Rice:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.3 times more Calcium, 4.4 times more Potassium and 87.3 times more Sodium than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.4 times more Copper, 1.9 times more Magnesium, 6.2 times more Manganese, 1.3 times more Phosphorus, 11.6 times more Selenium and 2.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Long-grain Brown Rice have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.1 times more Fat, 4.8 times more Saturated Fat, 1.5 times more Omega 3 and 1.3 times more Fiber than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.4 times more Omega 6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Long-grain Brown Rice have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Long-grain Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.