Comparing Nutrients in 14 ounces Baked White Potatoes VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Baked White Potatoes	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	12.6% 365kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	64.4% 83.7g	87.7% 114g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	NA	38g per day for Men 19-50 years
Protein	15% 8.33g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Short-grain White Rice enriched	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	16% 0.19mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	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	37.7% 151μg	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	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	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	8.1% 299g	7.35% 272g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.7 times more Vitamin B2, 3.6 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 3.4 times more Vitamin B1 and 1.6 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Baked Whole White Potatoes as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Cooked Short-grain White Rice enriched:

• Baked Whole White Potatoes have 10 times more Calcium, 1.8 times more Copper, 3.4 times more Magnesium, 2.3 times more Phosphorus and 20.9 times more Potassium than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.3 times more Iron, 1.9 times more Manganese and 15 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Short-grain White Rice enriched have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Short-grain White Rice enriched contains 1.4 times more Energy and 1.4 times more Carbohydrate than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Short-grain White Rice enriched have similar amounts of Protein per 14 oz.
• Both Baked Whole White Potatoes as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.