Comparing Nutrients in 100 calories Baked Potato Skin VS Cooked Medium-grain White Rice

Weight per 100 calories

• Baked Potato Skin: 50.5g
• Cooked Medium-grain White Rice: 77g

Baked Potato Skin has 1.5 times more energy per 100g than Cooked Medium-grain White Rice. It has above average energy density when compared to other foods. Cooked Medium-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - Baked Potato Skin or Cooked Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Baked Potato Skin	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.051g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	17% 22g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	NA	38g per day for Men 19-50 years
Protein	3.87% 2.17g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0.056% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	1.3% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.054mg	0.95% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	1.92% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	2.96% 0.038mg	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	2.78% 11μg	0.38% 1.54μg	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	7.58% 6.8mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.72% 0.86μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	3.25% 0.029mg	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	44.4% 3.56mg	1.92% 0.15mg	8mg per day for Men 19-50 years
Magnesium	5.17% 21.7mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	12.6% 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	7.3% 51mg	4.07% 28.5mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	0.66% 22.3mg	3400mg per day for Men 19-50 years
Selenium	0.64% 0.35μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.25% 0.25mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.43% 52.8g	3700g per day for Men 19-50 years

Baked Potato Skin VS Cooked Medium-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Potato Skin or Cooked Medium-grain White Rice?

Lets compare vitamin content per 100 calories of Baked Potato Skin vs Cooked Medium-grain White Rice:

• 100 calories of Baked Potato Skin have 4 times more Vitamin B1, 4.3 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5, 8.1 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice.
• 100 calories of Cooked Medium-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baked Potato Skin vs Cooked Medium-grain White Rice:

• 100 calories of Baked Potato Skin have 14.1 times more Copper, 23.1 times more Iron, 2.2 times more Magnesium, 1.8 times more Phosphorus and 13 times more Potassium than Cooked Medium-grain White Rice.
• While 100 kcal of Cooked Medium-grain White Rice contain 1.3 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Medium-grain White Rice contain similar levels of Manganese per 100 calories.
• 100 calories of Cooked Medium-grain White Rice lack sufficient amounts of Iron and Potassium
• Both Baked Potato Skin as well as Cooked Medium-grain White Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Baked Potato Skin and Cooked Medium-grain White Rice have similar amounts of macro-nutrients per 100 kcal
• Both Baked Potato Skin and Cooked Medium-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Baked Potato Skin as well as Cooked Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.