Comparing Nutrients in 1 kilogram Cooked Long-grain Brown Rice VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Long-grain Brown Rice	Baked White Potatoes	Recommended Dietary Allowance
Energy	42.4% 1230kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	162% 211g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	21% 15.3g	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	0% 0g	4.97% 3.6g	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	% 0g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 4g	g per day for Men 19-50 years
Fiber	42% 16g	55.3% 21g	38g per day for Men 19-50 years
Protein	49% 27.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.78mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	162% 2.1mg	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	22.5% 90μg	95% 380μg	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	140% 126mg	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	11.3% 1.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3% 30mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	141% 1.27mg	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	70% 5.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	423% 9.74mg	82% 1.9mg	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	147% 1030mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19% 703g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Long-grain Brown Rice vs Baked White Potatoes:

• Cooked Long-grain Brown Rice has 3.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 4.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 13.5 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Cooked Long-grain Brown Rice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Long-grain Brown Rice vs Baked White Potatoes:

• Cooked Long-grain Brown Rice has 1.4 times more Magnesium, 5.2 times more Manganese, 1.4 times more Phosphorus, 11.6 times more Selenium and 2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Calcium and 6.3 times more Potassium than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Baked Whole White Potatoes have similar amounts of Copper, Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Long-grain Brown Rice has 1.3 times more Energy, 6.5 times more Fat, 7.2 times more Omega 6, 1.2 times more Carbohydrate and 1.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.4 times more Sugars and 1.3 times more Fiber than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.