Comparing Nutrients in 14 ounces Cooked Regular Long-grain White Rice enriched VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.8% 516kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	60% 77.8g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	7.83% 5.68g	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	NA	2.4% 1.75g	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	19% 10.7g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	64.7% 0.84mg	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	57.5% 230μg	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	4.08% 163μg	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	59.5% 4.76mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	30% 0.69mg	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	24.4% 171mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.34% 272g	8.22% 304g	3700g per day for Men 19-50 years

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

• Cooked Regular Long-grain White Rice enriched has 2.3 times more Vitamin B1 and 2.1 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Vitamin B2, 2.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Cooked Regular Long-grain White Rice enriched as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Cooked Regular Long-grain White Rice enriched has 1.7 times more Iron, 2.7 times more Manganese and 1.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Copper, 2.3 times more Magnesium, 1.7 times more Phosphorus and 15.6 times more Potassium than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Baked Whole Red Potatoes have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Regular Long-grain White Rice enriched has 1.5 times more Energy and 1.4 times more Carbohydrate than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 28.6 times more Sugars and 4.5 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Baked Whole Red Potatoes have similar amounts of Protein per 14 oz.
• Both Cooked Regular Long-grain White Rice enriched as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.