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

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Brown Rice	Baked White Potatoes	Recommended Dietary Allowance
Energy	38.6% 1120kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	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	181% 235g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	47.4% 18g	55.3% 21g	38g per day for Men 19-50 years
Protein	41.4% 23g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	85% 1.02mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.92mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	10% 40μg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	66.3% 5.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	477% 11mg	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	110% 770mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.7% 730g	20.4% 754g	3700g per day for Men 19-50 years

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

• Cooked Medium-grain Brown Rice has 2.1 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.6 times more Vitamin B2, 1.4 times more Vitamin B6, 9.5 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Cooked Medium-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 Brown Rice vs Baked White Potatoes:

• Cooked Medium-grain Brown Rice has 1.6 times more Magnesium, 5.8 times more Manganese and 1.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Copper and 6.9 times more Potassium than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice and Baked Whole White Potatoes have similar amounts of Calcium, Iron, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Medium-grain Brown Rice has 1.2 times more Energy and 5.8 times more Omega 6 than Baked Whole White Potatoes.
• Both Cooked Medium-grain Brown Rice and Baked Whole White Potatoes have similar amounts of Carbohydrate, Fiber and Protein per 1 kg.
• Both Cooked Medium-grain Brown Rice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.