Comparing Nutrients in 1 pound Baked Red Potatoes VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Baked Red Potatoes	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	13.6% 395kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	109% 142g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	0.94% 0.68g	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	2.75% 2g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0.68g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	54% 8.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	38.4% 0.5mg	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	30.6% 122μg	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	65% 0.59mg	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	39.7% 3.18mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	225% 5.17mg	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	46.7% 327mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	NA	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.4% 348g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS UNCLE BENS Cooked Parboiled Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 pound of Baked Red Potatoes has 1.2 times more Vitamin B5, 1.9 times more Vitamin B6, 6.8 times more Vitamin B9 and 7 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 lb of UNCLE BENS Cooked Parboiled Brown Rice contains 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B3 per one pound.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 pound of Baked Red Potatoes has 1.3 times more Copper, 1.3 times more Iron and 8.9 times more Potassium than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 lb of UNCLE BENS Cooked Parboiled Brown Rice contains 1.4 times more Magnesium, 6.6 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Baked Whole Red Potatoes as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of UNCLE BENS Cooked Parboiled Brown Rice contains 1.7 times more Energy, 1.6 times more Carbohydrate and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Fiber per one pound.
• Both Baked Whole Red Potatoes as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.