Comparing Nutrients in 14 ounces Enriched Medium-grain White Rice VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	Enriched Medium-grain White Rice	Potato Skin	Recommended Dietary Allowance
Energy	49.3% 1429kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	242% 315g	38% 49.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	26% 9.92g	38g per day for Men 19-50 years
Protein	47% 26.2g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-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	191% 2.3mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	229% 917μg	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Potato Skin	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	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	216% 17.3mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	61.2% 429mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.4% 51g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Medium-grain White Rice VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Medium-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 Enriched Medium-grain White Rice vs Potato Skin:

• 14 ounces of Enriched Medium-grain White Rice have 27.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 4.4 times more Vitamin B5 and 13.6 times more Vitamin B9 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.6 times more Vitamin B6 and more Vitamin C than Enriched Medium-grain White Rice.
• 14 ounces of Enriched Medium-grain White Rice have insufficient amounts of Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Enriched Medium-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 Enriched Medium-grain White Rice vs Potato Skin:

• 14 ounces of Enriched Medium-grain White Rice have 1.3 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 50.3 times more Selenium and 3.3 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 3.3 times more Calcium, 3.8 times more Copper, 4.8 times more Potassium and 6.5 times more Water than Enriched Medium-grain White Rice.
• 14 ounces of Enriched Medium-grain White Rice lack sufficient amounts of Calcium
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Medium-grain White Rice have 6.2 times more Energy, 6.4 times more Carbohydrate and 2.6 times more Protein than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.8 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.