Comparing Nutrients in 14 ounces Baked Red Potatoes VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Baked Red Potatoes	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	12% 345kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	60% 77.8g	242% 315g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	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	24% 0.29mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	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	26.8% 107μg	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	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	34.7% 2.78mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	41% 286mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	NA	109% 60μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.4% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Enriched Medium-grain White Rice per 14 oz

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

• 14 ounces of Baked Red Potatoes have 1.5 times more Vitamin B6 and more Vitamin C than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 8 times more Vitamin B1, 3.2 times more Vitamin B3, 3.9 times more Vitamin B5 and 8.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Enriched Medium-grain White Rice provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Enriched Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes 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 Red Potatoes vs Enriched Medium-grain White Rice:

• 14 ounces of Baked Red Potatoes have 1.6 times more Copper, 6.3 times more Potassium and 5.9 times more Water than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 6.2 times more Iron, 6.4 times more Manganese, 1.5 times more Phosphorus and 2.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Enriched Medium-grain White Rice contain similar levels of Magnesium per 14 ounces.
• Both Baked Whole Red Potatoes as well as Enriched Medium-grain White Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 1.3 times more Fiber than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 4.1 times more Energy, 4.1 times more Carbohydrate and 2.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.