Comparing Nutrients in 1 pound Raw Enriched Short-grain White Rice VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Baked Potato Flesh	Recommended Dietary Allowance
Energy	56% 1624kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	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	276% 359g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	33.4% 12.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White 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	214% 2.56mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	262% 1048μg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	240% 19mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	31.8% 0.73mg	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	61.6% 431mg	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	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Enriched Short-grain White 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 Raw Enriched Short-grain White Rice vs Baked Potato Flesh:

• 1 pound of Raw Enriched Short-grain White Rice has 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 25.7 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.8 times more Vitamin B6 and more Vitamin C than Raw Enriched Short-grain White Rice.
• 1 pound of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Enriched Short-grain White Rice as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Enriched Short-grain White Rice vs Baked Potato Flesh:

• 1 pound of Raw Enriched Short-grain White Rice has 12.1 times more Iron, 6.4 times more Manganese, 1.9 times more Phosphorus, 50.3 times more Selenium and 3.8 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 5.1 times more Potassium and 5.7 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Baked Potato Flesh contain similar levels of Copper and Magnesium per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Raw Enriched Short-grain White 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 Raw Enriched Short-grain White Rice has 3.8 times more Energy, 3.7 times more Carbohydrate, 1.9 times more Fiber and 3.3 times more Protein than Baked Potato Flesh.
• Both Raw Enriched Short-grain White Rice as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.