Comparing Nutrients in 7 ounces UNCLE BENS Cooked Parboiled Brown Rice VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10% 292kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	0.57% 0.42g	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	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.28g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11% 6.13g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	30% 0.39mg	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	2% 7.94μg	15.4% 61.5μg	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	NA	17% 15.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	17% 0.15mg	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% 1.05mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	13.5% 0.31mg	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	27.2% 191mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BENS Cooked Parboiled Brown Rice VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of UNCLE BENS Cooked Parboiled Brown Rice versus 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have 1.9 times more Vitamin B2 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.8 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for UNCLE BENS Cooked Parboiled Brown Rice vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have 1.7 times more Copper, 1.9 times more Magnesium, 7.3 times more Manganese, 18.8 times more Selenium and 2.3 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.2 times more Potassium and 87.3 times more Sodium than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have 1.3 times more Carbohydrate and 1.3 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.9 times more Fat and 5.9 times more Saturated Fat than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Fiber per seven ounces.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.