Comparing Nutrients in 1 kilogram Unsweetened Rice Milk VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Unsweetened Rice Milk	Baked White Potatoes	Recommended Dietary Allowance
Energy	16.2% 470kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	2.9% 0.49g	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	162% 211g	130g per day for Men 19-50 years
Sugars	73% 52.8g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	7.9% 3g	55.3% 21g	38g per day for Men 19-50 years
Protein	5% 2.8g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	70% 630μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Baked White Potatoes	Recommended Dietary Allowance
Calcium	118% 1180mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	4.67% 70mg	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	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Unsweetened Rice Milk vs Baked White Potatoes:

• Unsweetened Rice Milk has 63 times more Vitamin A, 3.3 times more Vitamin B2, more Vitamin B12, more Vitamin D and 11.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B1, 3.9 times more Vitamin B3, 2.6 times more Vitamin B5, 5.4 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin C and 13.5 times more Vitamin K than Unsweetened Rice Milk.

Comparing minerals per 1 kilogram for Unsweetened Rice Milk vs Baked White Potatoes:

• Unsweetened Rice Milk has 11.8 times more Calcium, 1.5 times more Manganese, 4.4 times more Selenium and 5.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 1.3 times more Phosphorus, 20.1 times more Potassium and 2.7 times more Zinc than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Baked Whole White Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Rice Milk has 6.5 times more Fat, 6.2 times more Omega 6 and 3.5 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Energy, 2.3 times more Carbohydrate, 7 times more Fiber and 7.5 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.