Comparing Nutrients in 1 kilogram Rice Bran VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Rice Bran	Baked Potato Skin	Recommended Dietary Allowance
Energy	109% 3160kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	420% 71.4g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	354% 461g	130g per day for Men 19-50 years
Sugars	12.4% 9g	19.3% 14g	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	2.76% 2g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	553% 210g	208% 79g	38g per day for Men 19-50 years
Protein	238% 134g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2294% 27.5mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.84mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2125% 340mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1478% 74mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3131% 40.7mg	472% 6.14mg	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	158% 630μg	55% 220μg	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	0% 0mg	150% 135mg	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	328% 49.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Baked Potato Skin	Recommended Dietary Allowance
Calcium	57% 570mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	809% 7.3mg	908% 8.17mg	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	2318% 185mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	1860% 7810mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	6178% 142mg	268% 6.16mg	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	2396% 16770mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	437% 14850mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	549% 60.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice Bran versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rice Bran vs Baked Potato Skin:

• 1 kilogram of Rice Bran has 22.6 times more Vitamin B1, 2.7 times more Vitamin B2, 11.1 times more Vitamin B3, 8.6 times more Vitamin B5, 6.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 123 times more Vitamin E than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains more Vitamin C than Crude Rice Bran.
• 1 kilogram of Rice Bran have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Crude Rice Bran as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rice Bran vs Baked Potato Skin:

• 1 kilogram of Rice Bran has 1.7 times more Calcium, 2.6 times more Iron, 18.2 times more Magnesium, 23.1 times more Manganese, 16.6 times more Phosphorus, 2.6 times more Potassium, 22.3 times more Selenium and 12.3 times more Zinc than Baked Potato Skin.
• Both Rice Bran and Baked Potato Skin contain similar levels of Copper per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice Bran has 1.6 times more Energy, 208.5 times more Fat, 160.4 times more Saturated Fat, 31.6 times more Omega 3, 223.2 times more Omega 6, 2.7 times more Fiber and 3.1 times more Protein than Baked Potato Skin.
• Both Rice Bran and Baked Potato Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6