Comparing Nutrients in 1 pound Baked Red Potatoes VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Baked Red Potatoes	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	13.6% 395kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	282% 367g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	2.06% 1.5g	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	0.13% 0.091g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0.95g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dry parboiled enriched Long-grain 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	27.2% 0.33mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	158% 2.05mg	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	291% 1166μg	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	63.5% 57mg	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	2.4% 0.36mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	4.1% 41mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	143% 1.3mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	204% 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	46.7% 327mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	NA	164% 90μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Dry parboiled enriched Long-grain White Rice:

• Baked Whole Red Potatoes have more Vitamin C and 28 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 8.4 times more Vitamin B1, 3.2 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 9.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry parboiled enriched Long-grain White Rice have similar amounts of Vitamin B2 per 1 lb.
• Both Baked Whole Red Potatoes as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Dry parboiled enriched Long-grain White Rice:

• Baked Whole Red Potatoes have 3.1 times more Potassium and 7.8 times more Water than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 7.9 times more Calcium, 1.6 times more Copper, 4.8 times more Iron, 6 times more Manganese, 2.1 times more Phosphorus and 2.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry parboiled enriched Long-grain White Rice have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 4.3 times more Sugars than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 4.3 times more Energy, 6.9 times more Fat, 6.2 times more Omega 6, 4.1 times more Carbohydrate and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry parboiled enriched Long-grain White Rice have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Baked Whole Red Potatoes as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.