Comparing Nutrients in 1 pound Baked Red Potatoes VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Baked Red Potatoes	Cooked Wild Rice	Recommended Dietary Allowance
Energy	13.6% 395kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.18% 0.54g	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	74.5% 97g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	4.57% 3.3g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 1.5g	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	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Wild 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	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	47% 0.61mg	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	29.5% 118μg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Wild 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	61% 0.55mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	55.6% 1.28mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	NA	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.06% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cooked Wild Rice:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and 5.6 times more Vitamin K than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.7 times more Vitamin B2 and 3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Wild Rice have similar amounts of Vitamin B9 per 1 lb.
• Both Baked Whole Red Potatoes as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cooked Wild Rice:

• Baked Whole Red Potatoes have 1.4 times more Copper and 5.4 times more Potassium than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.6 times more Manganese and 3.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Wild Rice have similar amounts of Iron, Magnesium, Phosphorus and Water per 1 lb.
• Both Baked Whole Red Potatoes as well as Cooked Wild Rice have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2 times more Sugars than Cooked Wild Rice.
• While Cooked Wild Rice contains 6.3 times more Omega 3 and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Wild Rice have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Baked Whole Red Potatoes as well as Cooked Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.