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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Potato Skin	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	9.07% 263kcal	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	43.4% 56.4g	276% 359g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	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	7.94% 0.095mg	214% 2.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	117% 5.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	184% 14.7mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	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	3.02% 45.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	10.2% 378g	1.63% 60.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Potato Skin 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 Potato Skin vs Raw Enriched Short-grain White Rice:

• 1 pound of Potato Skin has 1.4 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 26.9 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 4.3 times more Vitamin B5 and 13.6 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Potato Skin 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 Potato Skin vs Raw Enriched Short-grain White Rice:

• 1 pound of Potato Skin has 10 times more Calcium, 2 times more Copper, 5.4 times more Potassium and 6.3 times more Water than Raw Enriched Short-grain White Rice.
• While 1 lb of Raw Enriched Short-grain White Rice contains 1.3 times more Iron, 1.7 times more Manganese, 2.5 times more Phosphorus, 50.3 times more Selenium and 3.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Raw Enriched Short-grain White Rice contain similar levels of Magnesium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Enriched Short-grain White Rice contains 6.2 times more Energy, 6.4 times more Carbohydrate and 2.5 times more Protein than Raw Potato Skin.
• Both Potato Skin and Raw Enriched Short-grain White Rice offer comparable quantities of Fiber per one pound.
• Both Raw Potato Skin as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.