Comparing Nutrients in 1 kilogram Raw Medium-grain White Rice VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	Raw Medium-grain White Rice	Potato Skin	Recommended Dietary Allowance
Energy	124% 3600kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	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	610% 793g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	118% 66g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	22.5% 90μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Medium-grain White Rice	Potato Skin	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	100% 8mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	478% 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	154% 1080mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.67% 100mg	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	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Medium-grain White Rice VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Medium-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 Raw Medium-grain White Rice vs Potato Skin:

• 1 kilogram of Raw Medium-grain White Rice has 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 4.4 times more Vitamin B5 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Raw Medium-grain White Rice.
• 1 kilogram of Raw Medium-grain White Rice have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Medium-grain White Rice as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Medium-grain White Rice vs Potato Skin:

• 1 kilogram of Raw Medium-grain White Rice has 1.5 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus and 3.3 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 3.3 times more Calcium, 3.8 times more Copper, 4.1 times more Iron, 4.8 times more Potassium and 6.5 times more Water than Raw Medium-grain White Rice.
• 1 kilogram of Raw Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Medium-grain White Rice has 6.2 times more Energy, 6.4 times more Carbohydrate and 2.6 times more Protein than Potato Skin.
• Both Raw Medium-grain White Rice as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.