Comparing Nutrients in 300 calories Enriched Medium-grain White Rice VS Baked White Potatoes

Weight per 300 calories

• Enriched Medium-grain White Rice: 83.3g
• Baked White Potatoes: 326g

Enriched Medium-grain White Rice has 3.9 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Enriched Medium-grain White Rice	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	51% 66g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	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	3.07% 1.17g	18% 6.85g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain 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	40% 0.48mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	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	48% 193μg	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	0.61% 0.092mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.75% 7.5mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	10% 0.092mg	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	45.4% 3.63mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	13% 90mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.7mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	6.65% 246g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice has 3.1 times more Vitamin B1 and 1.6 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Vitamin B2, 5.7 times more Vitamin B6 and more Vitamin C than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Enriched Medium-grain 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 Enriched Medium-grain White Rice vs Baked White Potatoes:

• Enriched Medium-grain White Rice has 1.7 times more Iron, 1.5 times more Manganese and 7.7 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.3 times more Calcium, 4.5 times more Copper, 3 times more Magnesium, 2.7 times more Phosphorus, 24.8 times more Potassium and 22.9 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Baked Whole White Potatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes contain 2.2 times more Omega 3 and 5.9 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Enriched Medium-grain White Rice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.