Comparing Nutrients in 1 kilogram Enriched Medium-grain White Rice VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Enriched Medium-grain White Rice	Baked White Potatoes	Recommended Dietary Allowance
Energy	124% 3600kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	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	610% 793g	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	37% 14g	55.3% 21g	38g per day for Men 19-50 years
Protein	118% 66g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White 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	482% 5.8mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	578% 2310μg	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	7.33% 1.1mg	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

	Enriched Medium-grain White Rice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	545% 43.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	478% 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	154% 1080mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	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	105% 11.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	3.5% 129g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enriched Medium-grain White Rice vs Baked White Potatoes:

• Enriched Medium-grain White Rice has 12 times more Vitamin B1, 3.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 6.1 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B6 and more Vitamin C than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Enriched Medium-grain White Rice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Enriched Medium-grain White Rice vs Baked White Potatoes:

• Enriched Medium-grain White Rice has 6.8 times more Iron, 1.3 times more Magnesium, 5.8 times more Manganese, 1.4 times more Phosphorus, 30.2 times more Selenium and 3.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.3 times more Potassium and 5.9 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Baked Whole White Potatoes have similar amounts of Calcium and Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Medium-grain White Rice has 3.9 times more Energy, 1.8 times more Omega 3, 3.8 times more Carbohydrate and 3.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.