Comparing Nutrients in 7 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	11% 319kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	NA	38g per day for Men 19-50 years
Protein	8.9% 5g	8.43% 4.72g	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	20% 0.24mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	7.63% 0.099mg	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	11% 43.7μg	0.99% 3.97μg	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	26% 23.4mg	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	3.8% 4.56μg	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	2.58% 25.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	8.38% 0.075mg	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	18.6% 1.5mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	32.5% 0.75mg	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	27.5% 192mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.68% 136g	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 7 oz

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

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

• 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven 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 seven ounces.