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Comparing Nutrients in 500 calories Chinese restaurant steamed white RiceVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Chinese restaurant steamed white Rice
331g
Frozen Crinkle Cut French Fried Potatoes with Salt
343g

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

Which food has more nutrients per 500 calories - Chinese restaurant steamed white Rice or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Chinese restaurant steamed white Rice
8%
2%
90%
Frozen Crinkle Cut French Fried Potatoes with Salt
6%
30%
64%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.92%0.89g
Fat
17.6%17g
0.89 gvs17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
13.4%4.28g
NA gvs4.28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
3.42%0.055g
NA gvs0.055 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
5.1%0.87g
NA gvs0.87 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86.3%112g
Carbohydrate
63%82g
112 gvs82 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
0.99%0.72g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.72 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.24g
NA gvs0.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.48g
NA gvs0.48 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.84%3g
Fiber
18%6.85g
3 gvs6.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.6g
Protein
14.3%8g
10.6 gvs8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.4%0.053mg
Vitamin B1
30.3%0.36mg
Thiamine
0.053 mgvs0.36 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.82%0.05mg
Vitamin B2
9.75%0.13mg
Riboflavin
0.05 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
46%7.33mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs7.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
30.7%1.53mg
Pantothenic acid
NA mgvs1.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.6%0.073mg
Vitamin B6
51.6%0.67mg
Pyridoxine
0.073 mgvs0.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.14%16.6μg
Vitamin B9
26.5%106μg
Folates and Folic Acid
16.6 μgvs106 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
29.3%26.4mg
Ascorbic acid
NA mgvs26.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
2.3%0.34mg
Tocopherols and Tocotrienols
NA mgvs0.34 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
6%7.2μg
Phytomenadione or phylloquinone
NA μgvs7.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.66%16.6mg
Calcium
4.45%44.5mg
16.6 mgvs44.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.7%0.16mg
Copper
29.3%0.26mg
0.16 mgvs0.26 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16%1.3mg
Iron
26.5%2.12mg
1.3 mgvs2.12 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.94%16.6mg
Magnesium
17%72mg
16.6 mgvs72 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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64.5%1.5mg
Manganese
23.4%0.54mg
1.5 mgvs0.54 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.6%109mg
Phosphorus
39.6%277mg
109 mgvs277 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.95%66.2mg
Potassium
38.3%1301mg
66.2 mgvs1301 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
3.1%1.7μg
NA μgvs1.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.1%16.6mg
Sodium
79.7%1195mg
16.6 mgvs1195 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.5%2.25mg
Zinc
10.6%1.16mg
2.25 mgvs1.16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.6%207g
Water
6.2%230g
207 gvs230 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Chinese restaurant steamed white Rice vs Frozen Crinkle Cut French Fried Potatoes with Salt:
Comparing minerals per 500 calories for Chinese restaurant steamed white Rice vs Frozen Crinkle Cut French Fried Potatoes with Salt:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: