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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	22% 639kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	84% 109g	78% 102g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	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	% 0.48g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.95g	g per day for Men 19-50 years
Fiber	24% 9.13g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Oven-heated 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	40.4% 0.48mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	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	22% 87.3μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 47mg	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	7.6% 9.13μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated 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	64% 0.58mg	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	37.2% 2.98mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	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	55% 385mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	6.77% 250g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Long-grain Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 1.5 times more Vitamin B1 and 2.2 times more Vitamin B2 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Oven-heated 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 D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Copper, 1.3 times more Iron, 5.5 times more Potassium and 97.8 times more Sodium than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 1.4 times more Magnesium, 4.4 times more Manganese, 58 times more Selenium and 1.8 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Long-grain Brown Rice contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Energy, 5.3 times more Fat, 4.2 times more Saturated Fat and 1.4 times more Fiber than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 1.3 times more Omega 6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Long-grain Brown Rice offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 14 ounces.