Comparing Nutrients in 1 kilogram Cooked Wild Rice VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Wild Rice	Potato Skin	Recommended Dietary Allowance
Energy	35% 1010kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	164% 213g	96% 124g	130g per day for Men 19-50 years
Sugars	10% 7.3g	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	2.76% 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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	65.8% 25g	38g per day for Men 19-50 years
Protein	71.3% 40g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild 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	43.3% 0.52mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	65% 260μg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Potato Skin	Recommended Dietary Allowance
Calcium	3% 30mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	75% 6mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	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	117% 820mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20% 739g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Wild 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 Cooked Wild Rice vs Potato Skin:

• 1 kilogram of Cooked Wild Rice has 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.5 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Cooked Wild Rice.
• 1 kilogram of Cooked Wild Rice have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Cooked Wild 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 Cooked Wild Rice vs Potato Skin:

• 1 kilogram of Cooked Wild Rice has 1.4 times more Magnesium, 2.2 times more Phosphorus and 3.8 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 10 times more Calcium, 3.5 times more Copper, 5.4 times more Iron, 2.1 times more Manganese and 4.1 times more Potassium than Cooked Wild Rice.
• 1 kilogram of Cooked Wild Rice lack sufficient amounts of Calcium
• Both Cooked Wild Rice as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Wild Rice has 1.7 times more Energy, 9.5 times more Omega 3, 1.7 times more Carbohydrate and 1.6 times more Protein than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Fiber than Cooked Wild Rice.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Cooked Wild Rice as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.