Comparing Nutrients in 1 pound Baked Potato Skin VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Baked Potato Skin	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	31% 898kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	285% 370g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	94% 36g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Raw Unenriched Glutinous White 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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	61% 9.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	37.3% 0.49mg	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	7.94% 31.8μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	15.4% 154mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	86% 0.78mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	65.4% 458mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	49.5% 5.44mg	11mg per day for Men 19-50 years
Water	5.8% 215g	1.3% 47.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Raw Unenriched Glutinous White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Raw Unenriched Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Raw Unenriched Glutinous White Rice:

• 1 pound of Baked Potato Skin has 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 5.7 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• While 1 lb of Raw Unenriched Glutinous White Rice contains 1.5 times more Vitamin B1 than Baked Potato Skin.
• Both Baked Potato Skin and Raw Unenriched Glutinous White Rice provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Raw Unenriched Glutinous White Rice:

• 1 pound of Baked Potato Skin has 3.1 times more Calcium, 4.8 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus and 7.4 times more Potassium than Raw Unenriched Glutinous White Rice.
• While 1 lb of Raw Unenriched Glutinous White Rice contains 1.6 times more Manganese, 21.6 times more Selenium and 2.4 times more Zinc than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium
• 1 pound of Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 2.8 times more Fiber than Raw Unenriched Glutinous White Rice.
• While 1 lb of Raw Unenriched Glutinous White Rice contains 1.9 times more Energy, 1.8 times more Carbohydrate and 1.6 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin as well as Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.