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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Long-grain Brown Rice	Baked White Potatoes	Recommended Dietary Allowance
Energy	127% 3670kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	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	587% 763g	162% 211g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	% 6.6g	% 4g	g per day for Men 19-50 years
Fiber	95% 36g	55.3% 21g	38g per day for Men 19-50 years
Protein	135% 75.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	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	451% 5.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	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	40% 6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	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	161% 13mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	20.4% 754g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 11.3 times more Vitamin B1, 2.2 times more Vitamin B2, 4.3 times more Vitamin B3, 2.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 15 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B9, more Vitamin C and 4.5 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Raw 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 Long-grain Brown Rice vs Baked White Potatoes:

• Raw Long-grain Brown Rice has 2.4 times more Copper, 2 times more Iron, 4.3 times more Magnesium, 15.1 times more Manganese, 4.1 times more Phosphorus, 34.2 times more Selenium and 6.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Potassium and 6.4 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Baked Whole White Potatoes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Long-grain Brown Rice has 4 times more Energy, 21.3 times more Fat, 14.8 times more Saturated Fat, 2.1 times more Omega 3, 19.8 times more Omega 6, 3.6 times more Carbohydrate, 1.7 times more Fiber and 3.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Sugars than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.