Comparing Nutrients in 300 calories Baked White Potatoes VS Long-grain Brown Rice

Weight per 300 calories

• Baked White Potatoes: 326g
• Long-grain Brown Rice: 81.7g

Raw Long-grain Brown Rice has 4 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Baked White Potatoes	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	48% 62.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.74% 0.54g	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	1.6% 1.17g	0% 0g	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	% 2.05g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.54g	g per day for Men 19-50 years
Fiber	18% 6.85g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	5.97% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.6% 4.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 124μg	4.7% 19μg	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	45.7% 41mg	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	0.87% 0.13mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	0.74% 7.36mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	27.4% 0.25mg	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	26% 2.1mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	101% 2.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	116% 52.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 245mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.26% 9.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Long-grain Brown Rice:

• Baked Whole White Potatoes have 1.8 times more Vitamin B2, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin C and 18 times more Vitamin K than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.8 times more Vitamin B1 and 3.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Long-grain Brown Rice have similar amounts of Vitamin B3 per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Long-grain Brown Rice:

• Baked Whole White Potatoes have 4.4 times more Calcium, 1.7 times more Copper, 2 times more Iron, 8.7 times more Potassium and 25.5 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 3.8 times more Manganese, 8.6 times more Selenium and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Long-grain Brown Rice have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.9 times more Omega 3, 9.2 times more Sugars and 2.3 times more Fiber than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 5 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Long-grain Brown Rice have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Long-grain Brown Rice have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.