Comparing Nutrients in 1 kilogram Baked White Potatoes VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Baked White Potatoes	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	31.7% 920kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	162% 211g	622% 809g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 4g	% 2.1g	g per day for Men 19-50 years
Fiber	55.3% 21g	47.4% 18g	38g per day for Men 19-50 years
Protein	37.5% 21g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dry parboiled enriched Long-grain White Rice	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	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	643% 2570μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	10% 100mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	93% 10mg	11mg per day for Men 19-50 years
Water	20.4% 754g	2.66% 99g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have more Vitamin C and 27 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 12.6 times more Vitamin B1, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry parboiled enriched Long-grain White Rice have similar amounts of Vitamin B2 per 1 kg.
• Both Baked Whole White Potatoes as well as Dry parboiled enriched Long-grain White Rice 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 Dry parboiled enriched Long-grain White Rice:

• Baked Whole White Potatoes have 3.1 times more Potassium and 7.7 times more Water than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 7.1 times more Calcium, 2.2 times more Copper, 5.2 times more Iron, 5.5 times more Manganese, 2 times more Phosphorus, 39.8 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry parboiled enriched Long-grain White Rice have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 4.6 times more Sugars than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 4.1 times more Energy, 6.9 times more Fat, 6.2 times more Omega 6, 3.8 times more Carbohydrate and 3.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry parboiled enriched Long-grain White Rice have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.