Comparing Nutrients in 1 kilogram Unsweetened Rice Milk VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Unsweetened Rice Milk	Potato Skin	Recommended Dietary Allowance
Energy	16.2% 470kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	96% 124g	130g per day for Men 19-50 years
Sugars	73% 52.8g	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	7.9% 3g	65.8% 25g	38g per day for Men 19-50 years
Protein	5% 2.8g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Potato Skin	Recommended Dietary Allowance
Vitamin A	70% 630μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	184% 2.4mg	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	5% 20μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	263% 6.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	127% 114mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Potato Skin	Recommended Dietary Allowance
Calcium	118% 1180mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	470% 4.23mg	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	25% 2mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	262% 6mg	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	80% 560mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 893g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Rice Milk VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Unsweetened Rice Milk versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Unsweetened Rice Milk vs Potato Skin:

• 1 kilogram of Unsweetened Rice Milk has more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Unsweetened Rice Milk.
• 1 kilogram of Unsweetened Rice Milk have insufficient amounts of Vitamin B9 and Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Unsweetened Rice Milk vs Potato Skin:

• 1 kilogram of Unsweetened Rice Milk has 3.9 times more Calcium, 1.5 times more Phosphorus, 7.3 times more Selenium and 3.9 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 11.4 times more Copper, 16.2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 15.3 times more Potassium and 2.7 times more Zinc than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Potato Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 1.4 times more Carbohydrate, 8.3 times more Fiber and 9.2 times more Protein than Unsweetened Rice Milk.
• 1 kilogram of Unsweetened Rice Milk provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Rice Milk as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.