Comparing Nutrients in 1 kilogram Baked Potato Skin VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rice Flour	7%	4%	89%

Macro Nutrients

	Baked Potato Skin	Rice Flour	Recommended Dietary Allowance
Energy	68.3% 1980kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	12% 3.86g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	616% 801g	130g per day for Men 19-50 years
Sugars	19.3% 14g	1.66% 1.2g	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	208% 79g	63% 24g	38g per day for Men 19-50 years
Protein	76.6% 43g	106% 59.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rice Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	164% 8.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	335% 4.36mg	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	55% 220μg	10% 40μg	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	150% 135mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Rice Flour	Recommended Dietary Allowance
Calcium	34% 340mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	144% 1.3mg	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	880% 70.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	522% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1011% 455μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	144% 1010mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	12.8% 473g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Rice Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Rice Flour:

• 1 kilogram of Baked Potato Skin has 5 times more Vitamin B2, 1.4 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Rice Flour.
• Both Baked Potato Skin and Rice Flour provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Rice Flour:

• 1 kilogram of Baked Potato Skin has 3.4 times more Calcium, 6.3 times more Copper, 20.1 times more Iron, 1.2 times more Magnesium and 7.5 times more Potassium than Rice Flour.
• While 1 kg of Unenriched White Rice Flour contains 1.9 times more Manganese, 21.6 times more Selenium and 1.6 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Rice Flour contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 3.3 times more Fiber than Rice Flour.
• While 1 kg of Unenriched White Rice Flour contains 1.8 times more Energy, 6.7 times more Omega 3, 1.7 times more Carbohydrate and 1.4 times more Protein than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in one kilogram.