Comparing Nutrients in 5 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS 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	7.87% 228kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	31% 40.5g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	NA	38g per day for Men 19-50 years
Protein	6.35% 3.56g	6.02% 3.37g	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	14.4% 0.17mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	5.45% 0.071mg	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	7.8% 31μg	0.71% 2.83μg	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	18.6% 16.7mg	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	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	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	1.84% 18.4mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6% 0.054mg	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	13.3% 1.06mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	23.2% 0.53mg	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	19.6% 137mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	37% 554mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Medium-grain White Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Cooked Medium-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Medium-grain White Rice:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 6.1 times more Vitamin B1, 1.9 times more Vitamin B2, 5.3 times more Vitamin B3, 3.4 times more Vitamin B6, 11 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 five ounces.
• 5 ounces of Cooked Medium-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, 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 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Medium-grain White Rice:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.8 times more Copper, 3.8 times more Iron, 2.2 times more Magnesium, 2.6 times more Phosphorus, 16.2 times more Potassium and more Sodium than Cooked Medium-grain White Rice.
• While 5 oz of Cooked Medium-grain White Rice contain 1.7 times more Manganese 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 contain similar levels of Zinc per five ounces.
• 5 ounces of Cooked Medium-grain White Rice lack sufficient amounts of 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Energy, 24.4 times more Fat and 19 times more Saturated Fat than Cooked Medium-grain White Rice.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Medium-grain White Rice offer comparable quantities of Carbohydrate and Protein per five ounces.
• 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 five ounces.