Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	10% 290kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	121% 157g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	8.3% 4.64g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	22% 0.29mg	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	15.4% 61.5μg	4.47% 18μg	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	17% 15.3mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	24.3% 0.22mg	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	15.4% 1.23mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	95% 2.2mg	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	23% 161mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.69% 25.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Raw Medium-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Raw Medium-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Raw Medium-grain White Rice:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Raw Medium-grain White Rice.
• While 7 oz of Raw Medium-grain White Rice contain 1.3 times more Vitamin B2 and 3 times more Vitamin B5 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Raw Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Raw Medium-grain White Rice:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 4.4 times more Potassium and 349 times more Sodium than Raw Medium-grain White Rice.
• While 7 oz of Raw Medium-grain White Rice contain 1.4 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 7 times more Manganese, 1.3 times more Phosphorus and 3.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Medium-grain White Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 8.6 times more Fat and 7.9 times more Saturated Fat than Raw Medium-grain White Rice.
• While 7 oz of Raw Medium-grain White Rice contain 2.5 times more Energy, 3.3 times more Carbohydrate and 2.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.