Comparing Nutrients in 14 ounces Baked Potato Flesh VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Baked Potato Flesh	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	12.7% 369kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	3% 0.51g	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	242% 315g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	15.7% 5.95g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	14% 7.78g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Enriched Medium-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	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	44.3% 0.58mg	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	229% 917μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	2% 20mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	48.5% 0.44mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	190% 4.37mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.4% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Enriched Medium-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Enriched Medium-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 Enriched Medium-grain White Rice:

• 14 ounces of Baked Potato Flesh have 2.1 times more Vitamin B6 and more Vitamin C than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 5.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 25.7 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 14 ounces of Enriched Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Enriched Medium-grain White Rice:

• 14 ounces of Baked Potato Flesh have 2 times more Copper, 4.5 times more Potassium and 5.9 times more Water than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 12.5 times more Iron, 1.4 times more Magnesium, 6.8 times more Manganese, 2.2 times more Phosphorus, 50.3 times more Selenium and 4 times more Zinc than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Enriched Medium-grain White Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Enriched Medium-grain White Rice contain 3.9 times more Energy, 3.7 times more Carbohydrate and 3.4 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Enriched Medium-grain White Rice offer comparable quantities of Fiber per 14 ounces.
• Both Baked Potatoes Flesh no Salt as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.