Comparing Nutrients in 5 ounces Cooked Medium-grain White Rice enriched VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.35% 184kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	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	19.7% 0.24mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	21.4% 0.28mg	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	20.6% 82.2μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12% 11mg	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	NA	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	12% 0.11mg	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	26.4% 2.1mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	9.68% 0.22mg	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	7.5% 52.4mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.63% 97g	2.57% 95g	3700g per day for Men 19-50 years

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

• Cooked Medium-grain White Rice enriched has 1.6 times more Vitamin B1 and 1.9 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B2, 3.9 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Cooked Medium-grain White Rice enriched as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Medium-grain White Rice enriched has 2.4 times more Iron, 2.4 times more Manganese, 15 times more Selenium and 1.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.3 times more Calcium, 2 times more Copper, 1.6 times more Magnesium, 2.2 times more Phosphorus, 13.1 times more Potassium and more Sodium than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 23.8 times more Fat, 21.9 times more Saturated Fat, 1.6 times more Omega 3, 5.5 times more Omega 6 and 6.7 times more Fiber than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Cooked Medium-grain White Rice enriched as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.