Comparing Nutrients in 300 calories Baked Potato Skin VS Cooked Short-grain White Rice enriched

Weight per 300 calories

• Baked Potato Skin: 152g
• Cooked Short-grain White Rice enriched: 231g

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

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Baked Potato Skin	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	0.56% 0.095g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	NA	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	NA	38g per day for Men 19-50 years
Protein	11.6% 6.5g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Short-grain White Rice enriched	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	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	10.5% 0.14mg	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	34% 136μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	18.5% 0.17mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	36% 0.82mg	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	11% 76mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	1.76% 60mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	8.4% 0.92mg	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 Short-grain White Rice Enriched Nutrients Per 300 Kcal

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

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

• 300 calories of Baked Potato Skin have 4.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 6.8 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 2 times more Vitamin B1 and 4.1 times more Vitamin B9 than Baked Potato Skin.
• 300 calories of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Baked Potato Skin as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Baked Potato Skin have 7.5 times more Copper, 3.2 times more Iron, 3.5 times more Magnesium, 2 times more Phosphorus and 14.5 times more Potassium than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 16.3 times more Selenium than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Short-grain White Rice enriched contain similar levels of Manganese and Zinc per 300 calories.
• 300 calories of Baked Potato Skin lack sufficient amounts of Selenium
• 300 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Baked Potato Skin as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Baked Potato Skin and Cooked Short-grain White Rice enriched have similar amounts of macro-nutrients per 300 kcal
• Both Baked Potato Skin and Cooked Short-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Baked Potato Skin as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.