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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Raw Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Baked Potato Skin	Raw Short-grain White Rice	Recommended Dietary Allowance
Energy	68.3% 1980kcal	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	354% 461g	609% 792g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	208% 79g	NA	38g per day for Men 19-50 years
Protein	76.6% 43g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Raw Short-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	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	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	55% 220μg	15% 60μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Raw Short-grain White Rice	Recommended Dietary Allowance
Calcium	34% 340mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	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	880% 70.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	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	144% 1010mg	136% 950mg	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	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	100% 11mg	11mg per day for Men 19-50 years
Water	12.8% 473g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Raw 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 Skin vs Raw Short-grain White Rice:

• 1 kilogram of Baked Potato Skin has 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Raw Short-grain White Rice.
• While 1 kg of Raw Short-grain White Rice contains 1.5 times more Vitamin B5 than Baked Potato Skin.
• 1 kilogram of Raw Short-grain White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Raw Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Potato Skin has 11.3 times more Calcium, 3.9 times more Copper, 8.8 times more Iron, 1.9 times more Magnesium and 7.5 times more Potassium than Raw Short-grain White Rice.
• While 1 kg of Raw Short-grain White Rice contains 1.7 times more Manganese and 2.2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Raw Short-grain White Rice contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Raw Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Short-grain White Rice contains 1.8 times more Energy, 1.7 times more Carbohydrate and 1.5 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin as well as Raw Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.