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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Baked White Potatoes	Recommended Dietary Allowance
Energy	129% 3740kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	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	18% 3.05g	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	622% 809g	162% 211g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 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	134% 75g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.5mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.5mg	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	20% 80μg	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	2% 0.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	71% 710mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	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	93% 7.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	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	219% 1530mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	51% 1740mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.66% 99g	20.4% 754g	3700g per day for Men 19-50 years

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

• Dry parboiled Long-grain White Rice has 4.7 times more Vitamin B1, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.8 times more Vitamin B9, more Vitamin C and 27 times more Vitamin K than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Dry parboiled Long-grain White Rice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Dry parboiled Long-grain White Rice has 7.1 times more Calcium, 2.2 times more Copper, 5.5 times more Manganese, 2 times more Phosphorus, 39.8 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Potassium and 7.7 times more Water than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Baked Whole White Potatoes have similar amounts of Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry parboiled Long-grain White Rice has 4.1 times more Energy, 6.9 times more Fat, 6.2 times more Omega 6, 3.8 times more Carbohydrate and 3.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.6 times more Sugars than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Baked Whole White Potatoes have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Dry parboiled Long-grain White Rice as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.