Comparing Nutrients in 1 pound Prepared instant Long-grain White Rice, enriched VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Baked White Potatoes	Recommended Dietary Allowance
Energy	19.4% 562kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	93% 121g	73.6% 96g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	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	% 0g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	25% 9.53g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	28.3% 0.34mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	79.4% 318μg	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	0.3% 0.045mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	100% 8.03mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	24% 168mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.62% 319g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Prepared instant Long-grain White Rice, enriched vs Baked White Potatoes:

• Prepared instant Long-grain White Rice, enriched has 1.6 times more Vitamin B1 and 1.8 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.4 times more Vitamin B2, 6.8 times more Vitamin B5, 4.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Prepared instant Long-grain White Rice, enriched as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Prepared instant Long-grain White Rice, enriched vs Baked White Potatoes:

• Prepared instant Long-grain White Rice, enriched has 2.8 times more Iron, 1.8 times more Manganese, 9.6 times more Selenium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Copper, 5.4 times more Magnesium, 2 times more Phosphorus and 60.4 times more Potassium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Prepared instant Long-grain White Rice, enriched has 1.3 times more Energy and 1.3 times more Carbohydrate than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Sugars and 3.5 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Protein per 1 lb.
• Both Prepared instant Long-grain White Rice, enriched as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.