Comparing Nutrients in 1 pound Baked Potato Flesh VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Baked Potato Flesh	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	14.5% 422kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	89.3% 116g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	1.5% 1.1g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	18% 6.8g	19% 7.26g	38g per day for Men 19-50 years
Protein	16% 8.9g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	43% 0.56mg	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	10.2% 41μg	10.2% 41μg	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	64.5% 58mg	0% 0mg	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	1.2% 0.18mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	53.4% 0.48mg	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	20% 1.6mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	192% 4.4mg	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	32.4% 227mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.6% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Long-grain Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Cooked Long-grain Brown Rice:

• 1 pound of Baked Potato Flesh has 1.5 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 1.7 times more Vitamin B1, 3.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Cooked Long-grain Brown Rice:

• 1 pound of Baked Potato Flesh has 2 times more Copper and 4.5 times more Potassium than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 1.6 times more Iron, 1.6 times more Magnesium, 6 times more Manganese, 2.1 times more Phosphorus, 19.3 times more Selenium and 2.4 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 7.1 times more Sugars than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 1.3 times more Energy, 11.1 times more Omega 6 and 1.4 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Long-grain Brown Rice offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in one pound.