Comparing Nutrients in 14 ounces Potato Skin VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Potato Skin	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	7.94% 230kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.96% 0.16g	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	87.7% 114g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	18.2% 10.2g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Short-grain White Rice enriched	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	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	18% 0.23mg	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	58.5% 234μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	12% 119mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	31.8% 0.29mg	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	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	61.6% 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	21.5% 151mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.93% 331g	7.35% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Short-grain White Rice enriched per 14 oz

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

Lets compare vitamin content per 14 ounces of Potato Skin vs Cooked Short-grain White Rice enriched:

• 14 ounces of Potato Skin have 2.4 times more Vitamin B2, 4.1 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 14 oz of Cooked Short-grain White Rice enriched contain 7.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.5 times more Vitamin B9 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Potato Skin as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Cooked Short-grain White Rice enriched:

• 14 ounces of Potato Skin have 30 times more Calcium, 5.9 times more Copper, 2.2 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 15.9 times more Potassium and 1.2 times more Water than Cooked Short-grain White Rice enriched.
• While 14 oz of Cooked Short-grain White Rice enriched contain 25 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Cooked Short-grain White Rice enriched contain similar levels of Phosphorus and Zinc per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Short-grain White Rice enriched contain 2.2 times more Energy and 2.3 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Cooked Short-grain White Rice enriched offer comparable quantities of Protein per 14 ounces.
• Both Raw Potato Skin as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.