Comparing Nutrients in 500 calories Cooked parboiled Long-grain White Rice VS Baked Potato Skin

Weight per 500 calories

• Cooked parboiled Long-grain White Rice: 407g
• Baked Potato Skin: 253g

Baked Potato Skin has 1.6 times more energy per unit of mass than Cooked parboiled Long-grain White Rice, which is above average in comparison to other foods. Cooked parboiled Long-grain White Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	89.5% 116g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	4.88% 3.54g	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	0.11% 0.081g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	9.63% 3.66g	52.5% 20g	38g per day for Men 19-50 years
Protein	21% 12g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	119% 1.55mg	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	3.05% 12μg	14% 55.6μg	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	38% 34mg	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	0.27% 0.041mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.58% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Baked Potato Skin	Recommended Dietary Allowance
Calcium	7.72% 77.2mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	229% 2.06mg	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	12% 0.98mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	67.6% 1.56mg	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	32% 224mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	68.7% 38μg	3.2% 1.77μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.13mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	7.73% 286g	3.23% 119g	3700g per day for Men 19-50 years

Cooked Parboiled Long-grain White Rice VS Baked Potato Skin Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked parboiled Long-grain White Rice have 1.2 times more Vitamin B3 than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 3.5 times more Vitamin B2, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Baked Potato Skin provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked parboiled Long-grain White Rice as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Cooked parboiled Long-grain White Rice have 21.4 times more Selenium and 1.2 times more Zinc than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 7.3 times more Copper, 18.2 times more Iron, 3 times more Magnesium and 6.4 times more Potassium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Baked Potato Skin contain similar levels of Manganese and Phosphorus per 500 calories.
• 500 calories of Cooked parboiled Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• 500 calories of Baked Potato Skin lack sufficient amounts of Selenium
• Both Cooked parboiled Long-grain White Rice as well as Baked Potato Skin lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Baked Potato Skin contain 5.5 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Baked Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked parboiled Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled Long-grain White Rice as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.