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

Weight per 300 calories

• Cooked Long-grain Brown Rice: 244g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is above average in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Long-grain Brown Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.68% 0.027g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	0.75% 0.54g	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	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	% 0g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 0.32g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	12% 6.7g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown 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	36% 0.43mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	24.7% 0.32mg	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	5.5% 22μg	10.2% 41μg	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	24.4% 22mg	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	2.76% 0.41mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.73% 7.3mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	30% 0.27mg	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% 1.37mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	17.7% 0.41mg	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	36% 251mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	25.7% 14μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.76mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Long-grain Brown Rice have 1.9 times more Vitamin B1, 2.9 times more Vitamin B2 and 1.6 times more Vitamin B3 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9 and Vitamin C
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Cooked Long-grain Brown 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 300 calories.

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

• 300 calories of Cooked Long-grain Brown Rice have 1.8 times more Magnesium, 5.8 times more Manganese, 1.4 times more Phosphorus, 75.9 times more Selenium and 2.3 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.2 times more Potassium and 74.7 times more Sodium than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Cooked Long-grain Brown Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Long-grain Brown Rice have 1.2 times more Carbohydrate and 1.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4 times more Fat and 3.2 times more Saturated Fat than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Fiber per 300 calories.
• Both Cooked Long-grain Brown 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 300 calories.