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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Potato Skin	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	20% 580kcal	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	96% 124g	609% 792g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	73.7% 28g	38g per day for Men 19-50 years
Protein	46% 25.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	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	17.5% 0.21mg	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	30% 300mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	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	405% 32.4mg	529% 42.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	262% 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	54.3% 380mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	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	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	22.5% 833g	3.6% 133g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Potato Skin has 1.4 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 26.9 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 4.3 times more Vitamin B5 and 13.6 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Potato Skin 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 Potato Skin vs Raw Enriched Short-grain White Rice:

• 1 kilogram of Potato Skin has 10 times more Calcium, 2 times more Copper, 5.4 times more Potassium and 6.3 times more Water than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 1.3 times more Iron, 1.7 times more Manganese, 2.5 times more Phosphorus, 50.3 times more Selenium and 3.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Raw Enriched Short-grain White Rice contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Enriched Short-grain White Rice contains 6.2 times more Energy, 6.4 times more Carbohydrate and 2.5 times more Protein than Raw Potato Skin.
• Both Potato Skin and Raw Enriched Short-grain White Rice offer comparable quantities of Fiber per one kilogram.
• Both Raw Potato Skin as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.