Comparing Nutrients in 14 ounces Baked Potato Flesh VS Cooked parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Baked Potato Flesh	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	12.7% 369kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	79.5% 103g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	0.6% 0.44g	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	0.11% 0.079g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	14% 7.78g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	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	34.7% 0.42mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	47.6% 0.62mg	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	8.93% 35.7μg	80.4% 321μg	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	56.4% 51mg	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	1.06% 0.16mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	2% 20mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	31% 0.28mg	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	17.4% 1.4mg	89.8% 7.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	61% 1.4mg	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	28.3% 198mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	8.1% 299g	7.55% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked parboiled enriched Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Cooked parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Cooked parboiled enriched Long-grain White Rice:

• 14 ounces of Baked Potato Flesh have 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• While 14 oz of Cooked parboiled enriched Long-grain White Rice contain 2 times more Vitamin B1, 1.7 times more Vitamin B3 and 9 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Cooked parboiled enriched Long-grain White Rice:

• 14 ounces of Baked Potato Flesh have 3.1 times more Copper, 2.8 times more Magnesium and 7 times more Potassium than Cooked parboiled enriched Long-grain White Rice.
• While 14 oz of Cooked parboiled enriched Long-grain White Rice contain 5.2 times more Iron, 2.2 times more Manganese, 31 times more Selenium and 1.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked parboiled enriched Long-grain White Rice contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• 14 ounces of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Potassium
• Both Baked Potatoes Flesh no Salt as well as Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Flesh have 15.5 times more Sugars and 1.7 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• While 14 oz of Cooked parboiled enriched Long-grain White Rice contain 1.3 times more Energy and 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked parboiled enriched Long-grain White Rice offer comparable quantities of Carbohydrate per 14 ounces.
• Both Baked Potatoes Flesh no Salt as well as Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.