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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Baked Potato Skin	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	31% 898kcal	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	161% 209g	275% 357g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	94% 36g	41.8% 16g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	81% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	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	25% 100μg	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	68% 61.2mg	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	6.43% 7.7μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	15.4% 154mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	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	399% 32mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	65.4% 458mg	178% 1247mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	29.2% 993mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	5.8% 215g	1.2% 44.5g	3700g per day for Men 19-50 years

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

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

• 1 pound of Baked Potato Skin has 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 1 lb of UNCLE BEN'S Dry Parboiled Brown Rice contains 2.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Baked Potato Skin.
• Both Baked Potato Skin and UNCLE BEN'S Dry Parboiled Brown Rice provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin C
• Both Baked Potato Skin 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 Skin vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 1 pound of Baked Potato Skin has 4.3 times more Calcium, 2.5 times more Copper, 6.1 times more Iron and 2.6 times more Potassium than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 1 lb of UNCLE BEN'S Dry Parboiled Brown Rice contains 2.3 times more Magnesium, 4.8 times more Manganese, 2.7 times more Phosphorus, 36 times more Selenium and 4 times more Zinc than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium
• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 2.3 times more Fiber than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 1 lb of UNCLE BEN'S Dry Parboiled Brown Rice contains 1.9 times more Energy, 27.5 times more Fat, 25.3 times more Omega 6, 1.7 times more Carbohydrate and 1.8 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3 in one pound.