Comparing Nutrients in 1 pound Baked Potato Flesh VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Baked Potato Flesh	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	14.5% 422kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	6.8% 2.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	21.6% 3.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	275% 357g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	3.13% 2.27g	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	% 2.27g	g per day for Men 19-50 years
Fiber	18% 6.8g	41.8% 16g	38g per day for Men 19-50 years
Protein	16% 8.9g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	UNCLE BEN'S Dry Parboiled 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	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	81% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	142% 1.85mg	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	16% 63.5μg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	165% 1.5mg	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	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	587% 13.5mg	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	178% 1247mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	29.2% 993mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS UNCLE BEN'S Dry Parboiled Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice:

• 1 pound of Baked Potato Flesh has more Vitamin C than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 1 lb of UNCLE BEN'S Dry Parboiled Brown Rice contains 2.6 times more Vitamin B1, 4.4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as UNCLE BEN'S Dry Parboiled 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 UNCLE BEN'S Dry Parboiled Brown Rice:

• 1 pound of Baked Potato Flesh has 1.8 times more Potassium and 7.7 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 1 lb of UNCLE BEN'S Dry Parboiled Brown Rice contains 1.5 times more Copper, 3.3 times more Iron, 3.9 times more Magnesium, 18.5 times more Manganese, 5.5 times more Phosphorus, 84 times more Selenium and 6.8 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 UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 3.4 times more Sugars than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 1 lb of UNCLE BEN'S Dry Parboiled Brown Rice contains 4 times more Energy, 27.5 times more Fat, 25.3 times more Omega 6, 3.7 times more Carbohydrate, 2.3 times more Fiber and 3.9 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3 in one pound.