Comparing Nutrients in 1 pound Rice Bran VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Rice Bran	Baked White Potatoes	Recommended Dietary Allowance
Energy	49.4% 1433kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	97% 95g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	73.6% 96g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	9.57% 6.94g	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	1.25% 0.91g	2.25% 1.63g	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	% 0.91g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 1.8g	g per day for Men 19-50 years
Fiber	251% 95g	25% 9.53g	38g per day for Men 19-50 years
Protein	108% 60.6g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1041% 12.5mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	964% 154mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	670% 33.5mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1420% 18.5mg	73.6% 0.96mg	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	71.4% 286μg	43% 172μg	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	0% 0mg	63.5% 57mg	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	149% 22.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Baked White Potatoes	Recommended Dietary Allowance
Calcium	26% 259mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	64% 0.58mg	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	1051% 84mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	843% 3543mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	2802% 64.5mg	37.3% 0.86mg	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	1087% 7607mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	198% 6736mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	129% 70.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.75% 28g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice Bran vs Baked White Potatoes:

• Crude Rice Bran has 57.4 times more Vitamin B1, 6.6 times more Vitamin B2, 22.2 times more Vitamin B3, 19.3 times more Vitamin B5, 19.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 123 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C and 1.4 times more Vitamin K than Crude Rice Bran.
• Both Crude Rice Bran as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice Bran vs Baked White Potatoes:

• Crude Rice Bran has 5.7 times more Calcium, 5.7 times more Copper, 29 times more Iron, 28.9 times more Magnesium, 75.2 times more Manganese, 22.4 times more Phosphorus, 2.7 times more Potassium, 31.2 times more Selenium and 17.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 12.3 times more Water than Crude Rice Bran.

Comparison of macro-nutrients per 1 pound:

• Crude Rice Bran has 3.4 times more Energy, 139 times more Fat, 104.3 times more Saturated Fat, 21.1 times more Omega 3, 145.8 times more Omega 6, 2.4 times more Carbohydrate, 10 times more Fiber and 6.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Sugars than Crude Rice Bran.
• Both Crude Rice Bran as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.