Comparing Nutrients in 500 calories Cooked Glutinous White Rice VS Baked White Potatoes

Weight per 500 calories

• Cooked Glutinous White Rice: 516g
• Baked White Potatoes: 544g

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

Which food has more nutrients per 500 calories - Cooked Glutinous White Rice or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Glutinous White Rice	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.97% 0.015g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	88% 115g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	13.6% 5.15g	30% 11.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.34% 1.5mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	88.2% 1.15mg	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	1.3% 5.15μg	51.6% 207μg	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	76% 68.5mg	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	1.37% 0.21mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	76.7% 0.69mg	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	9.02% 0.72mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	44.7% 1.03mg	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	5.9% 41.2mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.5mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	52.5% 29μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Glutinous White Rice vs Baked White Potatoes:

• Baked Whole White Potatoes contain 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 5.6 times more Vitamin B3, 1.9 times more Vitamin B5, 8.6 times more Vitamin B6, 40.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cooked Glutinous White Rice vs Baked White Potatoes:

• Cooked Glutinous White Rice have 1.3 times more Manganese and 10.6 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Calcium, 2.7 times more Copper, 4.8 times more Iron, 5.7 times more Magnesium, 9.9 times more Phosphorus and 57.4 times more Potassium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Baked Whole White Potatoes have similar amounts of Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes contain 5.3 times more Omega 3, 32.3 times more Sugars and 2.2 times more Fiber than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cooked Glutinous White Rice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.