Comparing Nutrients in 500 calories Unsweetened Rice Milk VS Potato Skin

Weight per 500 calories

• Unsweetened Rice Milk: 1064g
• Potato Skin: 862g

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

Discover which food has more nutrients per 500 calories - Unsweetened Rice Milk or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Unsweetened Rice Milk	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	82.5% 107g	130g per day for Men 19-50 years
Sugars	77.5% 56g	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	8.4% 3.2g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Potato Skin	Recommended Dietary Allowance
Vitamin A	74.5% 670μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	158% 2.06mg	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	5.3% 21.3μg	36.6% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	279% 6.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	109% 98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.5% 447IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Potato Skin	Recommended Dietary Allowance
Calcium	126% 1255mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	405% 3.65mg	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	26.6% 2.13mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	226% 5.2mg	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	85% 596mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	8.45% 287mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	27.7% 415mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	25.7% 950g	19.4% 718g	3700g per day for Men 19-50 years

Unsweetened Rice Milk VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unsweetened Rice Milk or Potato Skin?

Lets compare vitamin content per 500 calories of Unsweetened Rice Milk vs Potato Skin:

• 500 calories of Unsweetened Rice Milk have more Vitamin A, 1.6 times more Vitamin B1, 4.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 2.1 times more Vitamin B3, 1.7 times more Vitamin B5, 5 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin C than Unsweetened Rice Milk.
• 500 calories of Unsweetened Rice Milk have insufficient amounts of Vitamin B9 and Vitamin C
• 500 calories of Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Unsweetened Rice Milk vs Potato Skin:

• 500 calories of Unsweetened Rice Milk have 4.9 times more Calcium, 1.8 times more Phosphorus, 9 times more Selenium, 4.8 times more Sodium and 1.3 times more Water than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 9.3 times more Copper, 13.1 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 12.4 times more Potassium and 2.2 times more Zinc than Unsweetened Rice Milk.
• 500 calories of Unsweetened Rice Milk lack sufficient amounts of Potassium
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Unsweetened Rice Milk have 12 times more Fat and 11.8 times more Omega 6 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 6.8 times more Fiber and 7.4 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Unsweetened Rice Milk provide inadequate amounts of Fiber and Protein
• 500 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Unsweetened Rice Milk as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 500 calories.