Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Chinese restaurant steamed white Rice

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Chinese restaurant steamed white Rice: 199g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Chinese restaurant steamed white Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	NA	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	3.36% 0.044mg	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	16% 63.7μg	2.5% 9.93μg	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	17.6% 16mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.37% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	0.99% 9.93mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	10.6% 0.095mg	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	16% 1.27mg	9.7% 0.77mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	2.37% 9.93mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	38.7% 0.89mg	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	23.8% 166mg	9.37% 65.6mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	NA	55μg per day for Men 19-50 years
Sodium	48% 717mg	0.66% 9.93mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	3.73% 138g	3.36% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Chinese restaurant steamed white Rice:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.9 times more Vitamin B1, 2.6 times more Vitamin B2, 3.9 times more Vitamin B3, 9.2 times more Vitamin B6 and 6.4 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Chinese restaurant steamed white Rice:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Copper, 1.6 times more Iron, 4.3 times more Magnesium, 2.5 times more Phosphorus, 19.7 times more Potassium and 72.2 times more Sodium than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 2.8 times more Manganese and 1.9 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 Chinese restaurant steamed white Rice have similar amounts of Water per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Chinese restaurant steamed white Rice have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 19.1 times more Fat and 2.3 times more Fiber than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 1.4 times more Carbohydrate and 1.3 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 Chinese restaurant steamed white Rice have similar amounts of Energy per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Chinese restaurant steamed white Rice have insufficient amounts of Glucose and Sucrose in 300 kcal.