Comparing Nutrients in 1 pound Unsweetened Rice Milk VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Unsweetened Rice Milk	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.35% 213kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	33% 24g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	31.8% 286μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	74% 0.96mg	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	2.27% 9.07μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	119% 2.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.8% 191IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	53.5% 535mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	87.7% 0.79mg	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	11.3% 0.91mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	34% 0.78mg	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	36.3% 254mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	NA	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 405g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Unsweetened Rice Milk vs Baked Red Potatoes:

• Unsweetened Rice Milk has 63 times more Vitamin A, 2.8 times more Vitamin B2, more Vitamin B12, more Vitamin D and 5.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Vitamin B1, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5, 5.4 times more Vitamin B6, 13.5 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Unsweetened Rice Milk.

Comparing minerals per 1 pound for Unsweetened Rice Milk vs Baked Red Potatoes:

• Unsweetened Rice Milk has 13.1 times more Calcium, 1.6 times more Manganese and 3.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.7 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 1.3 times more Phosphorus, 20.2 times more Potassium and 3.1 times more Zinc than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unsweetened Rice Milk has 6.5 times more Fat, 6.2 times more Omega 6 and 3.7 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 2.1 times more Carbohydrate, 6 times more Fiber and 8.2 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.