Comparing Nutrients in 1 pound Long-grain Brown Rice VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Long-grain Brown Rice	Baked Potato Flesh	Recommended Dietary Allowance
Energy	57.4% 1665kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	75% 98g	130g per day for Men 19-50 years
Sugars	4.13% 3g	10.6% 7.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	61% 34.2g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.4% 22.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	10.2% 41μg	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	64.5% 58mg	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	18% 2.72mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	108% 0.98mg	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	73% 5.85mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	31.8% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	644% 290μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1411mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	88% 9.66mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.45% 53.5g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Long-grain Brown Rice versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Long-grain Brown Rice vs Baked Potato Flesh:

• 1 pound of Long-grain Brown Rice has 5.2 times more Vitamin B1, 4.5 times more Vitamin B2, 4.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 15 times more Vitamin E than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains more Vitamin C than Raw Long-grain Brown Rice.
• 1 pound of Long-grain Brown Rice have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Long-grain Brown Rice as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Long-grain Brown Rice vs Baked Potato Flesh:

• 1 pound of Long-grain Brown Rice has 1.4 times more Copper, 3.7 times more Iron, 4.6 times more Magnesium, 17.7 times more Manganese, 6.2 times more Phosphorus, 57 times more Selenium and 7.3 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.6 times more Potassium and 6.4 times more Water than Raw Long-grain Brown Rice.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Raw Long-grain Brown Rice as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Long-grain Brown Rice has 3.9 times more Energy, 32 times more Fat, 3.2 times more Omega 3, 30.3 times more Omega 6, 3.5 times more Carbohydrate, 2.4 times more Fiber and 3.8 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.6 times more Sugars than Raw Long-grain Brown Rice.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6