Comparing Nutrients in 500 calories Baked Potato Skin VS Rice Bran

Weight per 500 calories

• Baked Potato Skin: 253g
• Rice Bran: 158g

Crude Rice Bran has 1.6 times more energy per unit of mass than Baked Potato Skin, which is high in comparison to other foods. Baked Potato Skin having above average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Rice Bran?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rice Bran	12%	43%	45%

Macro Nutrients

	Baked Potato Skin	Rice Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	20.6% 6.6g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	66.5% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	1.96% 1.42g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	52.5% 20g	87.4% 33.2g	38g per day for Men 19-50 years
Protein	19.3% 11g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rice Bran	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	336% 53.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	495% 6.44mg	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	14% 55.6μg	25% 100μg	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	38% 34mg	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	0.67% 0.1mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Rice Bran	Recommended Dietary Allowance
Calcium	8.6% 86mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	128% 1.15mg	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	222% 17.8mg	367% 29.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	294% 1236mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	978% 22.5mg	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	36.4% 255mg	379% 2653mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	0.53% 7.9mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	87% 9.56mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.26% 9.7g	3700g per day for Men 19-50 years

Baked Potato Skin VS Rice Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Rice Bran?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Rice Bran:

• 500 calories of Baked Potato Skin have more Vitamin C than Rice Bran.
• While 500 kcal of Crude Rice Bran contain 14.1 times more Vitamin B1, 1.7 times more Vitamin B2, 6.9 times more Vitamin B3, 5.4 times more Vitamin B5, 4.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 77.1 times more Vitamin E than Baked Potato Skin.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin E
• 500 calories of Rice Bran have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Rice Bran:

• 500 calories of Baked Potato Skin have 1.8 times more Copper than Rice Bran.
• While 500 kcal of Crude Rice Bran contain 1.7 times more Iron, 11.4 times more Magnesium, 14.5 times more Manganese, 10.4 times more Phosphorus, 1.6 times more Potassium, 14 times more Selenium and 7.7 times more Zinc than Baked Potato Skin.
• 500 calories of Baked Potato Skin lack sufficient amounts of Selenium
• Both Baked Potato Skin as well as Crude Rice Bran lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.5 times more Carbohydrate than Rice Bran.
• While 500 kcal of Crude Rice Bran contain 130.6 times more Fat, 100.5 times more Saturated Fat, 19.8 times more Omega 3, 139.9 times more Omega 6, 1.7 times more Fiber and 1.9 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Rice Bran offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6