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

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Rice	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	50% 1449kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	244% 317g	73% 95g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	13.6% 5.16g	21% 7.94g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	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	23% 0.28mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	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	2.9% 0.44mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	39.7% 3.18mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	566% 255μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	65.2% 456mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.25% 46g	7.2% 266g	3700g per day for Men 19-50 years

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

• Raw Regular Long-grain White Rice has 1.3 times more Vitamin B2 and 2.3 times more Vitamin B5 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 3.9 times more Vitamin B9, more Vitamin C and 21 times more Vitamin K than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Regular Long-grain White Rice as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Rice vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Regular Long-grain White Rice has 2.2 times more Calcium, 2.9 times more Copper, 1.3 times more Iron, 6.9 times more Manganese, 1.4 times more Phosphorus, 30.2 times more Selenium and 3.2 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 3.3 times more Potassium, 69.8 times more Sodium and 5.8 times more Water than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Regular Long-grain White Rice has 2.5 times more Energy, 1.9 times more Omega 3, 3.3 times more Carbohydrate and 3 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 7.6 times more Fat, 6.9 times more Saturated Fat, 1.7 times more Omega 6 and 1.5 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White 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.