Comparing Nutrients in 14 ounces Baked Red Potatoes VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Baked Red Potatoes	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	12% 345kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	240% 312g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	2.74% 2g	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	2.4% 1.75g	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	% 2.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 2g	g per day for Men 19-50 years
Fiber	19% 7.14g	36.6% 14g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	UNCLE BEN'S Dry Parboiled Brown 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	24% 0.29mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	124% 1.6mg	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	26.8% 107μg	14% 55.6μg	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	55.6% 50mg	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	2.1% 0.32mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	144% 1.3mg	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	34.7% 2.78mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	513% 12mg	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	41% 286mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	NA	182% 100μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Baked Whole Red Potatoes have 1.9 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Baked Whole Red Potatoes have 2.5 times more Potassium and 7.8 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 1.9 times more Copper, 1.7 times more Iron, 3.5 times more Magnesium, 17.2 times more Manganese, 3.8 times more Phosphorus and 4.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 2.9 times more Sugars than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 4.3 times more Energy, 18.3 times more Fat, 12 times more Saturated Fat, 1.7 times more Omega 3, 16.6 times more Omega 6, 4 times more Carbohydrate, 1.9 times more Fiber and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.