Comparing Nutrients in 14 ounces Raw Unenriched Glutinous White Rice VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	50.6% 1469kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.15g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	29.2% 11g	24% 9.13g	38g per day for Men 19-50 years
Protein	48.3% 27g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Oven-heated 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	59.5% 0.71mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.4% 3.27mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	52.5% 0.68mg	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	6.95% 27.8μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	52% 47mg	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	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Unenriched Glutinous White Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	64% 0.58mg	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	79.4% 6.35mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	37.8% 0.87mg	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	40.3% 282mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Unenriched Glutinous White Rice vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Unenriched Glutinous White Rice have 1.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.7 times more Vitamin B5 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Unenriched Glutinous White Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Unenriched Glutinous White Rice vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Unenriched Glutinous White Rice have 2.1 times more Iron, 4.4 times more Manganese, 151 times more Selenium and 3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Phosphorus, 6.1 times more Potassium, 55.9 times more Sodium and 6 times more Water than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium, Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Unenriched Glutinous White Rice have 2.3 times more Energy, 3 times more Carbohydrate, 1.2 times more Fiber and 2.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.3 times more Fat, 9.7 times more Saturated Fat, 2.3 times more Omega 3 and 1.5 times more Omega 6 than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.