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

Macros Ratio

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

Macro Nutrients

	Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	126% 3650kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	34% 11g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	212% 275g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	4% 2.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	34.2% 13g	60.5% 23g	38g per day for Men 19-50 years
Protein	127% 71.3g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Rice	Oven-heated 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	58.3% 0.7mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	132% 1.72mg	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	20% 80μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	131% 118mg	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	0.83% 1μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	161% 1.45mg	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	100% 8mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	473% 11mg	95% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	1427% 642μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	164% 1150mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	3.14% 116g	17% 631g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Rice versus 1 kg 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 1 kilogram of Rice vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Rice has 1.6 times more Vitamin B2 and 2.1 times more Vitamin B5 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.8 times more Vitamin B9 and more Vitamin C than Raw Regular Long-grain White Rice.
• Both Rice and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Rice have insufficient amounts of Vitamin C
• Both Raw Regular Long-grain White Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Rice has 2.2 times more Calcium, 1.5 times more Copper, 5 times more Manganese, 151 times more Selenium and 2.7 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.1 times more Potassium and 78.2 times more Sodium than Raw Regular Long-grain White Rice.
• Both Rice and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron, Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice has 2.3 times more Energy, 2.9 times more Carbohydrate and 2.8 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 7.8 times more Fat, 6 times more Saturated Fat and 1.8 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.