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

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Rice Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	57.2% 1660kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	280% 363g	96% 125g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	1.8% 1.3g	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	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	28.6% 11g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	48% 27g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	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	52% 0.63mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.3% 3.7mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.98mg	60% 0.78mg	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	4.54% 18μg	25% 100μg	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	59.5% 53.5mg	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	3.33% 0.5mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	73% 0.66mg	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	20% 1.6mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	459% 206μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63.5% 445mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.46% 54g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Unenriched White Rice Flour has 1.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B2, 5.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Unenriched White Rice Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 lb.

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

• Unenriched White Rice Flour has 1.3 times more Magnesium, 5.5 times more Manganese, 151 times more Selenium and 2 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Calcium, 2.1 times more Iron, 6.2 times more Potassium, more Sodium and 5.3 times more Water than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unenriched White Rice Flour has 2.3 times more Energy, 3.7 times more Omega 3, 2.9 times more Carbohydrate and 2.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.6 times more Fat and 2.8 times more Saturated Fat than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 and Fiber per 1 lb.
• Both Unenriched White Rice Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.