Comparing Nutrients in 1 kilogram Rice Flour VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Rice Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	126% 3660kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	184% 240g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	63% 24g	52.6% 20g	38g per day for Men 19-50 years
Protein	106% 59.5g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	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	115% 1.38mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	335% 4.36mg	151% 1.96mg	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	10% 40μg	77.5% 310μg	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	85.6% 77mg	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	7.33% 1.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	85.6% 0.77mg	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	43.8% 3.5mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	68.3% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	1011% 455μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.2% 119g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rice Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Unenriched White Rice Flour has 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Vitamin B2, 7.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour 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 1 kg.

Comparing minerals per 1 kilogram for Rice Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Unenriched White Rice Flour has 1.7 times more Copper, 1.7 times more Magnesium, 7.6 times more Manganese, 1.2 times more Phosphorus, 30.2 times more Selenium and 2.4 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 1.3 times more Calcium, 1.8 times more Iron, 5 times more Potassium, more Sodium and 5.6 times more Water than Unenriched White Rice Flour.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched White Rice Flour has 2.5 times more Energy, 4.2 times more Omega 3, 1.2 times more Omega 6, 3.3 times more Carbohydrate and 2.5 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 3.5 times more Fat and 3.2 times more Saturated Fat than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 1 kg.
• Both Unenriched White Rice Flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.