Comparing Nutrients in 500 calories Baked Potato Skin VS Rice Flour

Weight per 500 calories

• Baked Potato Skin: 253g
• Rice Flour: 137g

Unenriched White Rice Flour has 1.8 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 Flour?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Rice Flour	7%	4%	89%

Macro Nutrients

	Baked Potato Skin	Rice Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	5.72% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	2.5% 0.43g	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	84.2% 109g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	0.23% 0.16g	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	52.5% 20g	8.63% 3.28g	38g per day for Men 19-50 years
Protein	19.3% 11g	14.5% 8.13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Rice Flour	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	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	2.2% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	46% 0.6mg	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	1.37% 5.46μg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Rice Flour	Recommended Dietary Allowance
Calcium	8.6% 86mg	1.37% 13.7mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	19.7% 0.18mg	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	5.98% 0.48mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	71.3% 1.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	138% 62μg	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	19% 134mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	3.05% 104mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	9.94% 1.1mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.44% 16.2g	3700g per day for Men 19-50 years

Baked Potato Skin VS Rice Flour Nutrients Per 500 Kcal

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

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

• 500 calories of Baked Potato Skin have 1.6 times more Vitamin B1, 9.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6, 10.2 times more Vitamin B9 and more Vitamin C than Rice Flour.
• 500 calories of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Baked Potato Skin have 11.6 times more Copper, 37.2 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus and 13.9 times more Potassium than Rice Flour.
• While 500 kcal of Unenriched White Rice Flour contain 11.7 times more Selenium than Baked Potato Skin.
• Both Baked Potato Skin and Rice Flour contain similar levels of Manganese per 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Selenium
• 500 calories of Rice Flour lack sufficient amounts of Iron, Potassium and Zinc
• Both Baked Potato Skin as well as Unenriched White Rice Flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 6.1 times more Fiber and 1.3 times more Protein than Rice Flour.
• Both Baked Potato Skin and Rice Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Rice Flour provide inadequate amounts of Fiber
• Both Baked Potato Skin as well as Unenriched White Rice Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.