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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Baked Red Potatoes	Recommended Dietary Allowance
Energy	45% 1300kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	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	3.65% 0.62g	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	217% 282g	151% 196g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	NA	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	10.5% 4g	47.4% 18g	38g per day for Men 19-50 years
Protein	48% 27g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	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	136% 1.63mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	145% 580μg	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	2.67% 0.4mg	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 Regular Long-grain White Rice enriched	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	10.3% 411μg	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	150% 12mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	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	61.4% 430mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	18.5% 684g	20.7% 767g	3700g per day for Men 19-50 years

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

• Cooked Regular Long-grain White Rice enriched has 2.3 times more Vitamin B1 and 2.1 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Vitamin B2, 2.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Cooked Regular Long-grain White Rice enriched 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 Regular Long-grain White Rice enriched vs Baked Red Potatoes:

• Cooked Regular Long-grain White Rice enriched has 1.7 times more Iron, 2.7 times more Manganese and 1.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Copper, 2.3 times more Magnesium, 1.7 times more Phosphorus and 15.6 times more Potassium than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Baked Whole Red Potatoes have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Regular Long-grain White Rice enriched has 1.5 times more Energy and 1.4 times more Carbohydrate than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 28.6 times more Sugars and 4.5 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Baked Whole Red Potatoes have similar amounts of Protein per 1 kg.
• Both Cooked Regular Long-grain White Rice enriched as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.