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

Weight per 100 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Baked Potato Skin	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.051g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	0.43% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	0.19% 0.032g	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	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Short-grain White Rice enriched	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	10.5% 0.13mg	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	7.18% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	3.5% 0.045mg	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	11.3% 45.4μg	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 Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.077% 0.77mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	6.15% 0.055mg	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	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	5.17% 21.7mg	1.47% 6.15mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	12% 0.27mg	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	3.63% 25.4mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	0.64% 0.35μg	10.5% 5.77μg	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	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.42% 52.7g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Baked Potato Skin have 4.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 6.8 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 100 kcal of Cooked Short-grain White Rice enriched contain 2 times more Vitamin B1 and 4.1 times more Vitamin B9 than Baked Potato Skin.
• 100 calories of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Baked Potato Skin as well as Cooked Short-grain White Rice enriched 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 Short-grain White Rice enriched:

• 100 calories of Baked Potato Skin have 7.5 times more Copper, 3.2 times more Iron, 3.5 times more Magnesium, 2 times more Phosphorus and 14.5 times more Potassium than Cooked Short-grain White Rice enriched.
• While 100 kcal of Cooked Short-grain White Rice enriched contain 16.3 times more Selenium than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Short-grain White Rice enriched contain similar levels of Manganese and Zinc per 100 calories.
• 100 calories of Baked Potato Skin lack sufficient amounts of Selenium
• 100 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Baked Potato Skin as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

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