Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, plain, unsalted VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Baked White Potatoes	Recommended Dietary Allowance
Energy	133% 3870kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	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	627% 815g	162% 211g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	111% 42g	55.3% 21g	38g per day for Men 19-50 years
Protein	146% 82g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	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	51% 0.61mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	52.5% 210μg	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	82.7% 12.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Baked White Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	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	186% 15mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1622% 37.3mg	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	514% 3600mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.57% 58g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted vs Baked White Potatoes:

• Snacks, rice cakes, brown rice, plain, unsalted have 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 5.1 times more Vitamin B3, 2.6 times more Vitamin B5 and 31 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, rice cakes, brown rice, plain, unsalted vs Baked White Potatoes:

• Snacks, rice cakes, brown rice, plain, unsalted have 3.5 times more Copper, 2.3 times more Iron, 4.9 times more Magnesium, 19.7 times more Manganese, 4.8 times more Phosphorus, 49.2 times more Selenium, 3.7 times more Sodium and 8.6 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Potassium and 13 times more Water than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Baked Whole White Potatoes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, rice cakes, brown rice, plain, unsalted have 4.2 times more Energy, 18.7 times more Fat, 14.3 times more Saturated Fat, 19.8 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Sugars than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.