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

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Brown Rice	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	49.5% 1437kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	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	233% 302g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	21% 7.94g	38g per day for Men 19-50 years
Protein	53% 29.8g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	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	137% 1.64mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	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	20% 79.4μg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	89.3% 7.14mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	646% 15mg	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	150% 1048mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	NA	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	73% 8mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.33% 49g	7.2% 266g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 3.9 times more Vitamin B1, 2 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.6 times more Vitamin B6 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 B9 and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Medium-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 Brown Rice vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Medium-grain Brown Rice has 2.5 times more Calcium, 3.6 times more Copper, 2.9 times more Iron, 6.8 times more Magnesium, 23.8 times more Manganese, 3.3 times more Phosphorus and 5.9 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 1.4 times more Potassium, 87.3 times more Sodium and 5.4 times more Water than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• Raw Medium-grain Brown Rice has 2.5 times more Energy, 2.6 times more Omega 3, 3.6 times more Omega 6, 3.2 times more Carbohydrate, 1.7 times more Fiber and 3.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Fat and 2.3 times more Saturated Fat than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.