Comparing Nutrients in 500 calories Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 209g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.5 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has above average energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Oven-heated 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	5.7% 5.54g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	20% 14.4g	1.24% 0.9g	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	5.94% 4.3g	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	% 4.35g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.53g	g per day for Men 19-50 years
Fiber	28% 10.7g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	12.5% 7g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	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	107% 1.3mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	41% 0.53mg	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	4.2% 16.7μg	17% 68.3μg	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	40.7% 36.6mg	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	2.5% 0.38mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.21μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	37.7% 377mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	50% 0.45mg	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	93% 7.47mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	29.6% 0.68mg	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	15% 105mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	2.37% 88g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 3.4 times more Vitamin B1, 10.4 times more Vitamin B2 and 1.2 times more Vitamin B3 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.9 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and 34.1 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 9.3 times more Calcium and 3.2 times more Iron than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Copper, 3.2 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 9.2 times more Potassium and 2.2 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium and Zinc per 500 kcal.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.5 times more Omega 6, 1.2 times more Carbohydrate, 16 times more Sugars, more Fructose and 1.5 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.9 times more Fat and 7.5 times more Saturated Fat than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.