Comparing Nutrients in 1 kilogram Baked White Potatoes VS Long Rice Chinese Noodles

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Baked White Potatoes	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	31.7% 920kcal	121% 3510kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	662% 861g	130g per day for Men 19-50 years
Sugars	21% 15.3g	0% 0g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	13% 5g	38g per day for Men 19-50 years
Protein	37.5% 21g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Long Rice Chinese Noodles	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	38.5% 0.5mg	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	95% 380μg	5% 20μg	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	140% 126mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	10% 100mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	90% 0.81mg	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	80% 6.4mg	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	43.5% 1mg	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	107% 750mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Long Rice Chinese Noodles:

• Baked Whole White Potatoes have more Vitamin B2, 7.6 times more Vitamin B3, 3.8 times more Vitamin B5, 4.2 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin C and more Vitamin K than Long Rice Chinese Noodles, dehydrated.
• While Long Rice Chinese Noodles, dehydrated contain 3.1 times more Vitamin B1 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Long Rice Chinese Noodles:

• Baked Whole White Potatoes have 1.6 times more Copper, 9 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 54.4 times more Potassium and 5.6 times more Water than Long Rice Chinese Noodles, dehydrated.
• While Long Rice Chinese Noodles, dehydrated contain 2.5 times more Calcium, 3.4 times more Iron and 15.8 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Long Rice Chinese Noodles, dehydrated have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have more Sugars, 4.2 times more Fiber and 13.1 times more Protein than Long Rice Chinese Noodles, dehydrated.
• While Long Rice Chinese Noodles, dehydrated contain 3.8 times more Energy and 4.1 times more Carbohydrate than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.