Comparing Nutrients in 14 ounces Potato Skin VS Raw Enriched Short-grain White Rice

Macros Ratio

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

Macro Nutrients

	Potato Skin	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	7.94% 230kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.66% 0.45g	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	242% 314g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Raw Enriched Short-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	6.95% 0.083mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	52.2% 0.68mg	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	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	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	12% 119mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	93% 0.83mg	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	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	179% 4.1mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	8.93% 331g	1.43% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Raw Enriched Short-grain White Rice per 14 oz

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

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

• 14 ounces of Potato Skin have 1.4 times more Vitamin B6 and more Vitamin C than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 26.9 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 4.3 times more Vitamin B5 and 13.6 times more Vitamin B9 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Raw Enriched Short-grain White Rice:

• 14 ounces of Potato Skin have 10 times more Calcium, 2 times more Copper, 5.4 times more Potassium and 6.3 times more Water than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 1.3 times more Iron, 1.7 times more Manganese, 2.5 times more Phosphorus, 50.3 times more Selenium and 3.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Raw Enriched Short-grain White Rice contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Enriched Short-grain White Rice contain 6.2 times more Energy, 6.4 times more Carbohydrate and 2.5 times more Protein than Raw Potato Skin.
• Both Potato Skin and Raw Enriched Short-grain White Rice offer comparable quantities of Fiber per 14 ounces.
• Both Raw Potato Skin as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.