Comparing Nutrients in 300 calories Baked Potato Skin VS Cooked Regular Long-grain White Rice

Weight per 300 calories

• Baked Potato Skin: 152g
• Cooked Regular Long-grain White Rice: 231g

Baked Potato Skin has 1.5 times more energy per 100g than Cooked Regular Long-grain White Rice. It has above average energy density when compared to other foods. Cooked Regular Long-grain White Rice having average energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Cooked Regular Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Baked Potato Skin	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	50% 65g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	0.16% 0.12g	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	31.5% 12g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	16.5% 0.21mg	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	8.33% 33.3μg	1.73% 6.92μg	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	22.7% 20.5mg	0% 0mg	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	0.4% 0.061mg	0.62% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	17.7% 0.16mg	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	133% 10.7mg	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	6.6% 27.7mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	47.4% 1.1mg	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	22% 153mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	0.15% 2.3mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	4.27% 158g	3700g per day for Men 19-50 years

Baked Potato Skin VS Cooked Regular Long-grain White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Cooked Regular Long-grain White Rice?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Cooked Regular Long-grain White Rice:

• 300 calories of Baked Potato Skin have 4 times more Vitamin B1, 5.4 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5, 4.3 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Cooked Regular Long-grain White Rice.
• 300 calories of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Cooked Regular Long-grain White Rice:

• 300 calories of Baked Potato Skin have 7.8 times more Copper, 23.1 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus and 10.7 times more Potassium than Cooked Regular Long-grain White Rice.
• While 300 kcal of Cooked Regular Long-grain White Rice contain 16.3 times more Selenium and 1.5 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Regular Long-grain White Rice contain similar levels of Manganese per 300 calories.
• 300 calories of Baked Potato Skin lack sufficient amounts of Selenium
• 300 calories of Cooked Regular Long-grain White Rice lack sufficient amounts of Iron and Potassium
• Both Baked Potato Skin as well as Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have 13 times more Fiber than Cooked Regular Long-grain White Rice.
• Both Baked Potato Skin and Cooked Regular Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Baked Potato Skin as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.