Comparing Nutrients in 500 calories Baked Potato Skin VS Cooked Short-grain White Rice enriched

Weight per 500 calories

• Baked Potato Skin: 253g
• Cooked Short-grain White Rice enriched: 385g

Baked Potato Skin has 1.5 times more energy per 100g than Cooked Short-grain White Rice enriched. It has above average energy density when compared to other foods. Cooked Short-grain White Rice enriched having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Cooked Short-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Baked Potato Skin	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.93% 0.16g	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	85% 111g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	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	52.5% 20g	NA	38g per day for Men 19-50 years
Protein	19.3% 11g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Short-grain White Rice enriched	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	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	30.5% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	17.5% 0.23mg	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	56.7% 227μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	8.6% 86mg	0.38% 3.85mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	30.8% 0.28mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	7.33% 30.8mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	59.7% 1.37mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	52.4% 29μg	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	14% 1.54mg	11mg per day for Men 19-50 years
Water	3.23% 119g	7.12% 264g	3700g per day for Men 19-50 years

Baked Potato Skin VS Cooked Short-grain White Rice Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Cooked Short-grain White Rice enriched?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Cooked Short-grain White Rice enriched:

• 500 calories of Baked Potato Skin have 4.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 6.8 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 500 kcal of Cooked Short-grain White Rice enriched contain 2 times more Vitamin B1 and 4.1 times more Vitamin B9 than Baked Potato Skin.
• 500 calories of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Baked Potato Skin as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Cooked Short-grain White Rice enriched:

• 500 calories of Baked Potato Skin have 7.5 times more Copper, 3.2 times more Iron, 3.5 times more Magnesium, 2 times more Phosphorus and 14.5 times more Potassium than Cooked Short-grain White Rice enriched.
• While 500 kcal of Cooked Short-grain White Rice enriched contain 16.3 times more Selenium than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Short-grain White Rice enriched contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Selenium
• 500 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Baked Potato Skin as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Baked Potato Skin and Cooked Short-grain White Rice enriched have similar amounts of macro-nutrients per 500 kcal
• Both Baked Potato Skin and Cooked Short-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Baked Potato Skin as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.