Comparing Nutrients in 14 ounces Unsweetened Rice Milk VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Unsweetened Rice Milk	Baked Potato Skin	Recommended Dietary Allowance
Energy	6.43% 187kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	7.12% 1.2g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.4g	141% 183g	130g per day for Men 19-50 years
Sugars	29% 21g	7.66% 5.56g	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	3.13% 1.2g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	2% 1.1g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	187% 2.44mg	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% 7.94μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59.5% 53.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.8% 167IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.87mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Baked Potato Skin	Recommended Dietary Allowance
Calcium	47% 468mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	360% 3.24mg	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	9.92% 0.79mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	106% 2.44mg	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	31.8% 222mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.58% 354g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Rice Milk VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Unsweetened Rice Milk versus 14 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Unsweetened Rice Milk vs Baked Potato Skin:

• 14 ounces of Unsweetened Rice Milk have 63 times more Vitamin A, 1.3 times more Vitamin B2, more Vitamin B12, more Vitamin D and 11.8 times more Vitamin E than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 4.5 times more Vitamin B1, 7.9 times more Vitamin B3, 5.9 times more Vitamin B5, 15.7 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin C than Unsweetened Rice Milk.
• 14 ounces of Unsweetened Rice Milk have insufficient amounts of Vitamin B9 and Vitamin C
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Unsweetened Rice Milk as well as Baked Potato Skin have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Unsweetened Rice Milk vs Baked Potato Skin:

• 14 ounces of Unsweetened Rice Milk have 3.5 times more Calcium, 3.1 times more Selenium, 1.9 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 22.1 times more Copper, 35.2 times more Iron, 3.9 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 21.2 times more Potassium and 3.8 times more Zinc than Unsweetened Rice Milk.
• 14 ounces of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Unsweetened Rice Milk have 3.8 times more Sugars than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 4.2 times more Energy, 5 times more Carbohydrate, 26.3 times more Fiber and 15.3 times more Protein than Unsweetened Rice Milk.
• 14 ounces of Unsweetened Rice Milk provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Rice Milk as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.