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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Baked Potato Skin	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	27% 786kcal	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	141% 183g	242% 315g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	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	82.5% 31.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	30.4% 17g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	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	22% 87.3μg	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	59.5% 53.6mg	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	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	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	349% 28mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	57.3% 401mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.4% 51g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Baked Potato Skin have 2.2 times more Vitamin B2, 4.2 times more Vitamin B6 and more Vitamin C than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 4.7 times more Vitamin B1, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 10.5 times more Vitamin B9 than Baked Potato Skin.
• 14 ounces of Enriched Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Baked Potato Skin 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 Skin vs Enriched Medium-grain White Rice:

• 14 ounces of Baked Potato Skin have 3.8 times more Calcium, 7.4 times more Copper, 1.6 times more Iron, 1.2 times more Magnesium and 6.7 times more Potassium than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 1.8 times more Manganese, 21.6 times more Selenium and 2.4 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Enriched Medium-grain White Rice contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have 5.6 times more Fiber than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 1.8 times more Energy, 1.7 times more Carbohydrate and 1.5 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.