Comparing Nutrients in 100 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked parboiled enriched Long-grain White Rice

Weight per 100 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g
• Cooked parboiled enriched Long-grain White Rice: 81.3g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Cooked parboiled enriched Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.86g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.68% 0.011g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	16.3% 21g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	0.12% 0.089g	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	0.022% 0.016g	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	% 0.048g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0.096g	% 0.065g	g per day for Men 19-50 years
Fiber	3.6% 1.37g	1.93% 0.73g	38g per day for Men 19-50 years
Protein	2.86% 1.6g	4.22% 2.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked parboiled enriched Long-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	6.05% 0.073mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.95% 0.025mg	1.2% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.14% 0.31mg	5.25% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	9.76% 0.13mg	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	5.3% 21.2μg	16.5% 66μg	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	5.86% 5.27mg	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	0.46% 0.068mg	0.054% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	5.86% 0.053mg	6.32% 0.057mg	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	5.3% 0.42mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	3.42% 14.4mg	1.74% 7.3mg	420mg per day for Men 19-50 years
Manganese	4.68% 0.11mg	12.5% 0.29mg	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	7.93% 55.5mg	6.4% 44.7mg	700mg per day for Men 19-50 years
Potassium	7.66% 260mg	1.34% 45.5mg	3400mg per day for Men 19-50 years
Selenium	0.62% 0.34μg	13.7% 7.56μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	0.11% 1.63mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	1.24% 46g	1.55% 57.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked parboiled enriched Long-grain White Rice:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B2, more Vitamin C and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• While Cooked parboiled enriched Long-grain White Rice contains 2.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 3.1 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Cooked parboiled enriched Long-grain White Rice have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked parboiled enriched Long-grain White Rice:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2 times more Magnesium, 1.2 times more Phosphorus, 5.7 times more Potassium and 147 times more Sodium than Cooked parboiled enriched Long-grain White Rice.
• While Cooked parboiled enriched Long-grain White Rice contains 1.7 times more Calcium, 3.5 times more Iron, 2.7 times more Manganese, 22.1 times more Selenium and 1.3 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 and Cooked parboiled enriched Long-grain White Rice have similar amounts of Copper and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 11.4 times more Fat, 14.2 times more Saturated Fat, 2.9 times more Omega 6 and 1.9 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• While Cooked parboiled enriched Long-grain White Rice contains 1.3 times more Carbohydrate and 1.5 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 and Cooked parboiled enriched Long-grain White Rice have similar amounts of Energy per 100 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.