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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	1.95% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	10.3% 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	16.5% 66μg	5.3% 21.2μg	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	0% 0mg	5.86% 5.27mg	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	0.054% 0.008mg	0.46% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 100 calories:

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