Comparing Nutrients in 1 pound Cooked Medium-grain White Rice enriched VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Baked Red Potatoes	Recommended Dietary Allowance
Energy	20.3% 590kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	100% 130g	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Baked Red 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	63% 0.76mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.32mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	74% 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	65.8% 263μg	30.6% 122μg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	87.7% 0.79mg	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	84.5% 6.76mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.4% 311g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Medium-grain White Rice enriched vs Baked Red Potatoes:

• Cooked Medium-grain White Rice enriched has 2.3 times more Vitamin B1, 1.2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Vitamin B2, 4.2 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Cooked Medium-grain White Rice enriched as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Medium-grain White Rice enriched vs Baked Red Potatoes:

• Cooked Medium-grain White Rice enriched has 2.1 times more Iron and 2.2 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.6 times more Copper, 2.2 times more Magnesium, 1.9 times more Phosphorus and 18.8 times more Potassium than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Baked Whole Red Potatoes have similar amounts of Zinc and Water per 1 lb.
• Both Cooked Medium-grain White Rice enriched as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Medium-grain White Rice enriched has 1.5 times more Energy and 1.5 times more Carbohydrate than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6 times more Fiber than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Baked Whole Red Potatoes have similar amounts of Protein per 1 lb.
• Both Cooked Medium-grain White Rice enriched as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.