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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Long-grain Brown Rice	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	59% 0.71mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	60% 0.78mg	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	8.93% 35.7μg	30.8% 123μg	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	0% 0mg	34% 30.6mg	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	4.5% 0.67mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Cooked Long-grain Brown Rice has 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.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 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.
• Both Cooked Long-grain Brown Rice and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Cooked Long-grain Brown Rice as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Long-grain Brown Rice has 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.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.3 times more Calcium, 4.4 times more Potassium and 87.3 times more Sodium than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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