Comparing Nutrients in 14 ounces Potato Skin VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Potato Skin	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	7.94% 230kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	26% 9.92g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	37.6% 0.49mg	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	17% 67.5μg	8.93% 35.7μg	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	50.3% 45.2mg	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	NA	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	12% 119mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	46.7% 0.42mg	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	161% 13mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	168% 3.87mg	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	21.5% 151mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.93% 331g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Long-grain Brown Rice per 14 oz

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

Lets compare vitamin content per 14 ounces of Potato Skin vs Cooked Long-grain Brown Rice:

• 14 ounces of Potato Skin have 1.9 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 8.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Cooked Long-grain Brown Rice:

• 14 ounces of Potato Skin have 10 times more Calcium, 4 times more Copper, 5.8 times more Iron and 4.8 times more Potassium than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 1.7 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 19.3 times more Selenium and 2 times more Zinc than Raw Potato Skin.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Skin have 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 2.1 times more Energy, 11.1 times more Omega 6 and 2.1 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Cooked Long-grain Brown Rice offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in 14 ounces.