Comparing Nutrients in 14 ounces Prepared instant Long-grain White Rice, enriched VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17% 492kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	81.7% 106g	73% 95g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 0.56g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	21% 7.94g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	25% 0.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	69.5% 278μg	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	0.26% 0.04mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	88% 7.03mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	21% 147mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	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	17.7% 1.94mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.55% 279g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared instant Long-grain White Rice, enriched VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Prepared instant Long-grain White Rice, enriched versus 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Prepared instant Long-grain White Rice, enriched vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Prepared instant Long-grain White Rice, enriched have 2.3 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 8 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Prepared instant Long-grain White Rice, enriched as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Prepared instant Long-grain White Rice, enriched vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Prepared instant Long-grain White Rice, enriched have 2.9 times more Iron, 2.2 times more Manganese, 9.6 times more Selenium and 1.4 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Copper, 4.2 times more Magnesium, 2.2 times more Phosphorus, 42.2 times more Potassium and 87.3 times more Sodium than Prepared instant Long-grain White Rice, enriched.
• 14 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium and Potassium
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Prepared instant Long-grain White Rice, enriched as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 10 times more Fat, 73.5 times more Saturated Fat and 3.3 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.