Comparing Nutrients in 500 calories Unsweetened Rice Milk VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Unsweetened Rice Milk: 1064g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.1 times more energy per unit of mass than Unsweetened Rice Milk, which is average in comparison to other foods. Unsweetened Rice Milk having low energy density.

Which food has more nutrients per 500 calories - Unsweetened Rice Milk or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Unsweetened Rice Milk	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	63% 82g	130g per day for Men 19-50 years
Sugars	77.5% 56g	0.99% 0.72g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	8.4% 3.2g	18% 6.85g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	74.5% 670μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	51.6% 0.67mg	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	5.3% 21.3μg	26.5% 106μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	279% 6.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29.3% 26.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.5% 447IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	126% 1255mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	29.3% 0.26mg	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	26.6% 2.13mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	23.4% 0.54mg	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	85% 596mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	8.45% 287mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	27.7% 415mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	25.7% 950g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Unsweetened Rice Milk vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Unsweetened Rice Milk has more Vitamin A, 11.9 times more Vitamin B2, more Vitamin B12, more Vitamin D and 14.6 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 3.4 times more Vitamin K than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 500 kcal.

Comparing minerals per 500 calories for Unsweetened Rice Milk vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Unsweetened Rice Milk has 28.2 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium, 5.6 times more Manganese, 2.1 times more Phosphorus, 13.7 times more Selenium and 4.1 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.5 times more Potassium and 2.9 times more Sodium than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unsweetened Rice Milk has 1.6 times more Omega 3, 3.7 times more Omega 6 and 78.1 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Fat, more Saturated Fat, 2.1 times more Fiber and 2.7 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unsweetened Rice Milk as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.