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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	22% 639kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	86% 112g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	0.27% 0.2g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Regular Long-grain White Rice 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	40.4% 0.48mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	28.4% 0.37mg	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	2.98% 12μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	30.4% 0.27mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	81.4% 1.87mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	101% 1516mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	6.77% 250g	7.34% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Regular Long-grain White Rice with Salt 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 Regular Long-grain White Rice with Salt 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 Regular Long-grain White Rice with Salt:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 6.1 times more Vitamin B1, 2.4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Cooked Regular Long-grain White Rice with Salt.
• 14 ounces of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Regular Long-grain White Rice with Salt 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 Regular Long-grain White Rice with Salt:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Copper, 3.8 times more Iron, 2.3 times more Magnesium, 2.3 times more Phosphorus and 13.5 times more Potassium than Cooked Regular Long-grain White Rice with Salt.
• While 14 oz of Cooked Regular Long-grain White Rice with Salt contain 2.2 times more Manganese and 75 times more Selenium 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 Regular Long-grain White Rice with Salt contain similar levels of Sodium and Zinc per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• 14 ounces of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Potassium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Regular Long-grain White Rice with Salt 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 1.2 times more Energy, 18.3 times more Fat, 14.1 times more Saturated Fat and 5.8 times more Fiber than Cooked Regular Long-grain White Rice with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Regular Long-grain White Rice with Salt offer comparable quantities of Carbohydrate and Protein per 14 ounces.
• 14 ounces of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.