Comparing Nutrients in 1 kilogram Baked Potato Skin VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Baked Potato Skin	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	68.3% 1980kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	622% 809g	130g per day for Men 19-50 years
Sugars	19.3% 14g	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	208% 79g	47.4% 18g	38g per day for Men 19-50 years
Protein	76.6% 43g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	348% 4.5mg	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	20% 80μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	34% 340mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	316% 2.84mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	450% 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	144% 1010mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	93% 10mg	11mg per day for Men 19-50 years
Water	12.8% 473g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Dry parboiled Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Dry parboiled Long-grain White Rice:

• 1 kilogram of Baked Potato Skin has 2.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 1.8 times more Vitamin B1 and 1.6 times more Vitamin B3 than Baked Potato Skin.
• 1 kilogram of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Dry parboiled Long-grain White Rice:

• 1 kilogram of Baked Potato Skin has 2.9 times more Copper, 9.5 times more Iron, 1.6 times more Magnesium and 3.3 times more Potassium than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 2.1 times more Calcium, 1.7 times more Manganese, 1.5 times more Phosphorus, 28.4 times more Selenium and 2.1 times more Zinc than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 4.4 times more Fiber than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 1.9 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.