Comparing Nutrients in 1 kilogram Enriched Regular Long-grain White Rice VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Potato Skin	17%	1%	82%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Potato Skin	Recommended Dietary Allowance
Energy	126% 3650kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	96% 124g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	NA	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	NA	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	65.8% 25g	38g per day for Men 19-50 years
Protein	127% 71.3g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	480% 5.76mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	184% 2.4mg	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	578% 2310μg	42.5% 170μg	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	127% 114mg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Potato Skin	Recommended Dietary Allowance
Calcium	28% 280mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	470% 4.23mg	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	539% 43mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	473% 11mg	262% 6mg	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	164% 1150mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	3.14% 116g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Regular Long-grain White Rice versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched Regular Long-grain White Rice vs Potato Skin:

• 1 kilogram of Enriched Regular Long-grain White Rice has 27.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 13.6 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.5 times more Vitamin B6 and more Vitamin C than Enriched Regular Long-grain White Rice.
• 1 kilogram of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Enriched Regular Long-grain White Rice as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched Regular Long-grain White Rice vs Potato Skin:

• 1 kilogram of Enriched Regular Long-grain White Rice has 1.3 times more Iron, 1.8 times more Manganese, 3 times more Phosphorus, 50.3 times more Selenium and 3.1 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.9 times more Copper, 3.6 times more Potassium and 7.2 times more Water than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Potato Skin contain similar levels of Calcium and Magnesium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Regular Long-grain White Rice has 6.3 times more Energy, 6.4 times more Carbohydrate and 2.8 times more Protein than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.9 times more Fiber than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.