Comparing Nutrients in 1 pound Baked Potato Flesh VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Baked Potato Flesh	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	14.5% 422kcal	56% 1624kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	276% 359g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	16% 8.9g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Raw Enriched Short-grain White 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	214% 2.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	117% 5.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	59.7% 0.78mg	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	262% 1048μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Raw Enriched Short-grain White 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	106% 0.95mg	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	240% 19mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	205% 4.7mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.63% 60.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Raw Enriched Short-grain White Rice per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Raw Enriched Short-grain White Rice:

• 1 pound of Baked Potato Flesh has 1.8 times more Vitamin B6 and more Vitamin C than Raw Enriched Short-grain White Rice.
• While 1 lb of Raw Enriched Short-grain White Rice contains 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 25.7 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 Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Raw Enriched Short-grain White Rice:

• 1 pound of Baked Potato Flesh has 5.1 times more Potassium and 5.7 times more Water than Raw Enriched Short-grain White Rice.
• While 1 lb of Raw Enriched Short-grain White Rice contains 12.1 times more Iron, 6.4 times more Manganese, 1.9 times more Phosphorus, 50.3 times more Selenium and 3.8 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Raw Enriched Short-grain White Rice contain similar levels of Copper and Magnesium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Enriched Short-grain White Rice contains 3.8 times more Energy, 3.7 times more Carbohydrate, 1.9 times more Fiber and 3.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.