Comparing Nutrients in 14 ounces Chinese restaurant steamed white Rice VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Chinese restaurant steamed white Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	20.7% 599kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	NA	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	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	9.4% 3.57g	24% 9.13g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	4.96% 20μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Chinese restaurant steamed white Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	19.3% 1.55mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	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	18.7% 131mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.7% 248g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese restaurant steamed white Rice VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Chinese restaurant steamed white Rice versus 14 oz of Oven-heated 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 Chinese restaurant steamed white Rice vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 7.8 times more Vitamin B6 and 4.4 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 14 ounces of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Chinese restaurant steamed white Rice vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Chinese restaurant steamed white Rice have 2 times more Manganese and 1.7 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Copper, 1.9 times more Iron, 5.6 times more Magnesium, 2.9 times more Phosphorus, 23.6 times more Potassium and 78.2 times more Sodium than Chinese restaurant steamed white Rice.
• 14 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium and Potassium
• Both Chinese restaurant steamed white Rice as well as Oven-heated 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 ounces of Chinese restaurant steamed white Rice have 1.2 times more Carbohydrate and 1.3 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 19 times more Fat and 2.6 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 14 ounces.