Comparing Nutrients in 14 ounces Cooked parboiled enriched Long-grain White Rice VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Potato Skin	Recommended Dietary Allowance
Energy	17% 488kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	79.5% 103g	38% 49.4g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	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	0.11% 0.079g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	26% 9.92g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	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	70% 0.84mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	73% 0.95mg	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	80.4% 321μg	17% 67.5μg	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	50.3% 45.2mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Potato Skin	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	187% 1.68mg	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	89.8% 7.2mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	104% 2.4mg	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	31% 218mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.55% 279g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked parboiled enriched Long-grain White Rice VS Potato Skin per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked parboiled enriched Long-grain White Rice vs Potato Skin:

• 14 ounces of Cooked parboiled enriched Long-grain White Rice have 10.1 times more Vitamin B1, 2.2 times more Vitamin B3 and 4.8 times more Vitamin B9 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 2 times more Vitamin B2, 1.5 times more Vitamin B6 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Potato Skin provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked parboiled enriched Long-grain White Rice vs Potato Skin:

• 14 ounces of Cooked parboiled enriched Long-grain White Rice have 1.4 times more Phosphorus and 31 times more Selenium than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.6 times more Calcium, 6 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 1.7 times more Manganese and 7.4 times more Potassium than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Potato Skin contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked parboiled enriched Long-grain White Rice have 2.1 times more Energy and 2.1 times more Carbohydrate than Potato Skin.
• While 14 oz of Raw Potato Skin contain 2.8 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Potato Skin offer comparable quantities of Protein per 14 ounces.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.