Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Medium-grain White Rice

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Cooked Medium-grain White Rice: 231g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more energy per 100g than Cooked Medium-grain White Rice. It has above average energy density when compared to other foods. Cooked Medium-grain White Rice having average energy density.

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Cooked Medium-grain White Rice?

Macros Ratio

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

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.2g	50.8% 66g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	NA	38g per day for Men 19-50 years
Protein	8.35% 4.68g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	8.88% 0.12mg	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	10.2% 41μg	1.15% 4.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	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	1.24% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	0.69% 6.92mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	9.74% 0.088mg	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	17.5% 1.4mg	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	38% 0.87mg	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	26% 181mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	NA	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	3.18% 118g	4.28% 158g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Cooked Medium-grain White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Cooked Medium-grain White Rice?

Lets compare vitamin content per 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Medium-grain White Rice:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.9 times more Vitamin B1, 4.3 times more Vitamin B3, 2.8 times more Vitamin B6, 8.9 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Medium-grain White Rice provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cooked Medium-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Medium-grain White Rice:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.1 times more Copper, 3 times more Iron, 1.7 times more Magnesium, 2.1 times more Phosphorus, 13.1 times more Potassium and more Sodium than Cooked Medium-grain White Rice.
• While 300 kcal of Cooked Medium-grain White Rice contain 2.1 times more Manganese and 1.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Cooked Medium-grain White Rice lack sufficient amounts of Iron and Potassium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Medium-grain White Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 19.7 times more Fat and 15.3 times more Saturated Fat than Cooked Medium-grain White Rice.
• While 300 kcal of Cooked Medium-grain White Rice contain 1.3 times more Carbohydrate than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Medium-grain White Rice offer comparable quantities of Energy and Protein per 300 calories.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.