Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Wild Rice	Recommended Dietary Allowance
Energy	23% 662kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	74.5% 97g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	4.57% 3.3g	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	1.25% 0.91g	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	% 0.32g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 1.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	19% 10.6g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	47% 0.61mg	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	35% 141μg	29.5% 118μg	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	39% 35mg	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	3.02% 0.45mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	5.9% 59mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	61% 0.55mg	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	35% 2.8mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	55.6% 1.28mg	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	52.5% 367mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	8.23% 304g	9.06% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Wild Rice:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and 4.2 times more Vitamin K than Cooked Wild Rice.
• While Cooked Wild Rice contains 2.4 times more Vitamin B2 and 2.4 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Wild Rice have similar amounts of Vitamin B9 per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Wild Rice:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.3 times more Calcium, 3.8 times more Potassium and 116.3 times more Sodium than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.6 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese, 1.6 times more Selenium and 3.9 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Wild Rice have similar amounts of Iron, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Energy, 14.7 times more Fat, 25.5 times more Saturated Fat and 2.1 times more Omega 6 than Cooked Wild Rice.
• While Cooked Wild Rice contains 5.9 times more Omega 3, 3.5 times more Sugars and 1.7 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked Wild Rice have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Wild Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.