Comparing Nutrients in 7 ounces Chinese restaurant steamed white Rice VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Chinese restaurant steamed white Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	NA	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.2g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.58g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	12% 4.56g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Oven-heated 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	2.65% 0.032mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.02% 1.12mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	26.3% 0.34mg	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	2.5% 9.92μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	26% 23.4mg	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	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese restaurant steamed white Rice	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	32% 0.29mg	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	9.67% 0.77mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	19% 0.43mg	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	9.36% 65.5mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chinese restaurant steamed white Rice vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.6 times more Vitamin B1, 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 7.8 times more Vitamin B6 and 4.4 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 7 ounces for Chinese restaurant steamed white Rice vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Chinese restaurant steamed white Rice has 2 times more Manganese and 1.7 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Calcium, 3 times more Copper, 1.9 times more Iron, 5.6 times more Magnesium, 2.9 times more Phosphorus, 23.6 times more Potassium and 78.2 times more Sodium than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chinese restaurant steamed white Rice has 1.2 times more Carbohydrate and 1.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 19 times more Fat and 2.6 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 7 oz.
• Both Chinese restaurant steamed white Rice as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 7 oz.