Comparing Nutrients in 14 ounces Long-grain Brown Rice VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Long-grain Brown Rice	Boiled Potato Skin	Recommended Dietary Allowance
Energy	50.2% 1457kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.35g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	53.4% 30g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.8mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 20μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	9.92% 39.7μg	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	0% 0mg	23% 20.6mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	387% 3.5mg	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	64% 5.1mg	301% 24mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	231% 5.3mg	2.3mg per day for Men 19-50 years
Molybdenum	564% 254μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	176% 1234mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	1.27% 47g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Boiled Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Long-grain Brown Rice versus 14 oz of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Long-grain Brown Rice vs Boiled Potato Skin:

• 14 ounces of Long-grain Brown Rice have 16.9 times more Vitamin B1, 2.6 times more Vitamin B2, 5.3 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Potato Skin.
• While 14 oz of Boiled Potato Skin no Salt contain more Vitamin C than Raw Long-grain Brown Rice.
• 14 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Raw Long-grain Brown Rice as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Long-grain Brown Rice vs Boiled Potato Skin:

• 14 ounces of Long-grain Brown Rice have 3.9 times more Magnesium, 2.1 times more Manganese, 5.8 times more Phosphorus, 57 times more Selenium and 4.8 times more Zinc than Boiled Potato Skin.
• While 14 oz of Boiled Potato Skin no Salt contain 5 times more Calcium, 2.9 times more Copper, 4.7 times more Iron, 1.6 times more Potassium and 6.6 times more Water than Raw Long-grain Brown Rice.
• 14 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium
• 14 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Long-grain Brown Rice have 4.7 times more Energy, 32 times more Fat, 3.2 times more Omega 3, 30.3 times more Omega 6, 4.4 times more Carbohydrate and 2.6 times more Protein than Boiled Potato Skin.
• Both Long-grain Brown Rice and Boiled Potato Skin offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6