Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	20% 579kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	87.7% 114g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	NA	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	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Short-grain White Rice enriched	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	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	18% 0.23mg	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	58.5% 234μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	31.8% 0.29mg	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	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	61.6% 1.4mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.35% 272g	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 Short-grain White Rice enriched:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.3 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.5 times more Vitamin B1 and 1.9 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B5 per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Short-grain White Rice enriched 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 Short-grain White Rice enriched:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 13 times more Calcium, 2.6 times more Magnesium, 2.5 times more Phosphorus, 14.6 times more Potassium and more Sodium than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.4 times more Iron, 2.3 times more Manganese and 15 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Short-grain White Rice enriched have similar amounts of Copper, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 26.3 times more Fat, 24.5 times more Saturated Fat, 1.8 times more Omega 3 and 6.2 times more Omega 6 than Cooked Short-grain White Rice enriched.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Short-grain White Rice enriched 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 Short-grain White Rice enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.