Comparing Nutrients in 1 pound Rice Flour VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Rice Flour	Baked Potato Flesh	Recommended Dietary Allowance
Energy	57.2% 1660kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	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	280% 363g	75% 98g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	18% 6.8g	38g per day for Men 19-50 years
Protein	48% 27g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	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	52% 0.63mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.3% 3.7mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.98mg	105% 1.37mg	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	4.54% 18μg	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	3.33% 0.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	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	20% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	31.8% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	459% 206μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63.5% 445mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.46% 54g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Flour VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Rice Flour 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 Rice Flour vs Baked Potato Flesh:

• 1 pound of Rice Flour has 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.3 times more Vitamin B9 and more Vitamin C than Unenriched White Rice Flour.
• 1 pound of Rice Flour have insufficient amounts of Vitamin B9 and Vitamin C
• Both Unenriched White Rice Flour as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Rice Flour vs Baked Potato Flesh:

• 1 pound of Rice Flour has 1.4 times more Magnesium, 7.5 times more Manganese, 2 times more Phosphorus, 50.3 times more Selenium and 2.8 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.7 times more Copper, 5.1 times more Potassium and 6.3 times more Water than Unenriched White Rice Flour.
• Both Rice Flour and Baked Potato Flesh contain similar levels of Iron per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Unenriched White Rice Flour 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 Rice Flour has 3.9 times more Energy, 6.7 times more Omega 3, 3.7 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 14.2 times more Sugars than Unenriched White Rice Flour.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Unenriched White Rice Flour as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.