Comparing Nutrients in 1 kilogram Cooked parboiled enriched Long-grain White Rice VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	42.4% 1230kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	200% 261g	151% 196g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	19.7% 14.3g	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	0.28% 0.2g	6.07% 4.4g	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	% 0.1g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 4.5g	g per day for Men 19-50 years
Fiber	23.7% 9g	47.4% 18g	38g per day for Men 19-50 years
Protein	52% 29g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Baked Red 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	177% 2.12mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	163% 2.12mg	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	203% 810μg	67.5% 270μg	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	0.67% 0.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	19% 190mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	193% 1.74mg	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	226% 18mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	75.2% 1.73mg	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	78.6% 550mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19% 704g	20.7% 767g	3700g per day for Men 19-50 years

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

• Cooked parboiled enriched Long-grain White Rice has 2.9 times more Vitamin B1, 1.4 times more Vitamin B3 and 3 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Vitamin B2, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Cooked parboiled enriched Long-grain White Rice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Cooked parboiled enriched Long-grain White Rice has 2.1 times more Calcium, 2.6 times more Iron and 2 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Copper, 3.1 times more Magnesium, 1.3 times more Phosphorus and 9.7 times more Potassium than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Baked Whole Red Potatoes have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked parboiled enriched Long-grain White Rice has 1.4 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 13 times more Sugars and 2 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Baked Whole Red Potatoes have similar amounts of Omega 3 per 1 kg.
• Both Cooked parboiled enriched Long-grain White Rice as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.