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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Baked White Potatoes	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	31.7% 920kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	4.75% 1.52g	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	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	633% 823g	130g per day for Men 19-50 years
Sugars	21% 15.3g	0.69% 0.5g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4g	% 0.2g	g per day for Men 19-50 years
Fiber	55.3% 21g	50% 19g	38g per day for Men 19-50 years
Protein	37.5% 21g	140% 78.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dry instant Long-grain White Rice, enriched	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	772% 9.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	86.4% 4.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	94% 1.22mg	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	688% 2750μg	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	2.67% 0.4mg	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 instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	10% 100mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	197% 1.77mg	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	788% 63mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	428% 9.85mg	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	169% 1180mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	676% 372μg	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	130% 14.3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	2.26% 83.8g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.5 times more Vitamin B2, 1.7 times more Vitamin B6, more Vitamin C and 27 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 19.3 times more Vitamin B1, 4.6 times more Vitamin B3 and 7.2 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry instant Long-grain White Rice, enriched have similar amounts of Vitamin B5 per 1 kg.
• Both Baked Whole White Potatoes as well as Dry instant Long-grain White Rice, enriched 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 instant Long-grain White Rice, enriched:

• Baked Whole White Potatoes have 1.9 times more Magnesium, 20.1 times more Potassium and 9 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 2.2 times more Calcium, 1.4 times more Copper, 9.8 times more Iron, 5.2 times more Manganese, 1.6 times more Phosphorus, 74.4 times more Selenium and 4.1 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 30.6 times more Sugars than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 4.1 times more Energy, 4.1 times more Omega 6, 3.9 times more Carbohydrate and 3.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry instant Long-grain White Rice, enriched have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.