Comparing Nutrients in 1 kilogram Cooked Short-grain White Rice enriched VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Baked Potato Skin	Recommended Dietary Allowance
Energy	45% 1300kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	221% 287g	354% 461g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	42% 23.6g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	472% 6.14mg	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	148% 590μg	55% 220μg	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	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice enriched	Baked Potato Skin	Recommended Dietary Allowance
Calcium	1% 10mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	908% 8.17mg	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	183% 14.6mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	268% 6.16mg	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	47% 330mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	18.5% 685g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice enriched VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Short-grain White Rice enriched vs Baked Potato Skin:

• 1 kilogram of Cooked Short-grain White Rice enriched has 1.3 times more Vitamin B1 and 2.7 times more Vitamin B9 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 6.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 10.4 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• 1 kilogram of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Cooked Short-grain White Rice enriched as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Short-grain White Rice enriched vs Baked Potato Skin:

• 1 kilogram of Cooked Short-grain White Rice enriched has 10.7 times more Selenium than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 34 times more Calcium, 11.3 times more Copper, 4.8 times more Iron, 5.4 times more Magnesium, 1.7 times more Manganese, 3.1 times more Phosphorus and 22 times more Potassium than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Baked Potato Skin contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Potato Skin contains 1.5 times more Energy, 1.6 times more Carbohydrate and 1.8 times more Protein than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.