Comparing Nutrients in 300 calories Cooked Glutinous White Rice VS Baked White Potatoes

Weight per 300 calories

• Cooked Glutinous White Rice: 309g
• Baked White Potatoes: 326g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Glutinous White Rice or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Glutinous White Rice	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.58% 0.009g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65.2g	53% 68.7g	130g per day for Men 19-50 years
Sugars	0.21% 0.15g	6.9% 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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	8.14% 3.1g	18% 6.85g	38g per day for Men 19-50 years
Protein	11% 6.25g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.15% 0.062mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.08mg	53% 0.69mg	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	0.77% 3.1μg	31% 124μg	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	45.7% 41mg	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	0.82% 0.12mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.62% 6.2mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	46% 0.41mg	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	5.4% 0.43mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	26.8% 0.62mg	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	3.53% 24.7mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	0.91% 31mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.03% 15.5mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	6.4% 237g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Glutinous White Rice vs Baked White Potatoes:

• Baked Whole White Potatoes contain 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 5.6 times more Vitamin B3, 1.9 times more Vitamin B5, 8.6 times more Vitamin B6, 40.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cooked Glutinous White Rice vs Baked White Potatoes:

• Cooked Glutinous White Rice have 1.3 times more Manganese and 10.6 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Calcium, 2.7 times more Copper, 4.8 times more Iron, 5.7 times more Magnesium, 9.9 times more Phosphorus and 57.4 times more Potassium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Baked Whole White Potatoes have similar amounts of Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes contain 5.3 times more Omega 3, 32.3 times more Sugars and 2.2 times more Fiber than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked Glutinous White Rice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.