Comparing Nutrients in 1 kilogram Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	55.5% 1610kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	220% 286g	130g per day for Men 19-50 years
Sugars	4% 2.9g	NA	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	NA	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	NA	38g per day for Men 19-50 years
Protein	45% 25g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	38.5% 0.5mg	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	55% 220μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	131% 118mg	0% 0mg	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	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	13% 130mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	42.2% 0.38mg	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	94% 7.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	164% 3.77mg	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	139% 970mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	261% 3910mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	17% 631g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Medium-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Cooked Medium-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Medium-grain White Rice:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 6.1 times more Vitamin B1, 1.9 times more Vitamin B2, 5.3 times more Vitamin B3, 3.4 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Medium-grain White Rice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Medium-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Medium-grain White Rice:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 3.8 times more Copper, 3.8 times more Iron, 2.2 times more Magnesium, 2.6 times more Phosphorus, 16.2 times more Potassium and more Sodium than Cooked Medium-grain White Rice.
• While 1 kg of Cooked Medium-grain White Rice contains 1.7 times more Manganese than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Medium-grain White Rice contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cooked Medium-grain White Rice lack sufficient amounts of Potassium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Medium-grain White Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.2 times more Energy, 24.4 times more Fat and 19 times more Saturated Fat than Cooked Medium-grain White Rice.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Medium-grain White Rice offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.