Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Baked Potato Flesh	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	32% 930kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	609% 792g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	39.5% 15g	73.7% 28g	38g per day for Men 19-50 years
Protein	35% 19.6g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	132% 1.7mg	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	22.5% 90μg	578% 2310μg	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	142% 128mg	0% 0mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	5% 50mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	233% 2.1mg	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	43.8% 3.5mg	529% 42.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	451% 10.4mg	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	71.4% 500mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	100% 11mg	11mg per day for Men 19-50 years
Water	20.4% 754g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Raw Enriched Short-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Raw Enriched Short-grain White Rice:

• 1 kilogram of Baked Potato Flesh has 1.8 times more Vitamin B6 and more Vitamin C than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 25.7 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 kilogram of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Raw Enriched Short-grain White Rice:

• 1 kilogram of Baked Potato Flesh has 5.1 times more Potassium and 5.7 times more Water than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 12.1 times more Iron, 6.4 times more Manganese, 1.9 times more Phosphorus, 50.3 times more Selenium and 3.8 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raw Enriched Short-grain White Rice contain similar levels of Copper and Magnesium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Enriched Short-grain White Rice contains 3.8 times more Energy, 3.7 times more Carbohydrate, 1.9 times more Fiber and 3.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.