Comparing Nutrients in 500 calories Dry instant Long-grain White Rice, enriched VS Baked White Potatoes

Weight per 500 calories

• Dry instant Long-grain White Rice, enriched: 132g
• Baked White Potatoes: 544g

Dry instant Long-grain White Rice, enriched has 4.1 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Dry instant Long-grain White Rice, enriched or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	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	1.4% 0.022g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	83.3% 108g	88% 115g	130g per day for Men 19-50 years
Sugars	0.091% 0.066g	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	0.036% 0.026g	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	% 0.026g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0.026g	% 2.17g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	30% 11.4g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	102% 1.2mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	90% 362μg	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	0.35% 0.053mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.9% 29mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	104% 8.3mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	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	22% 155mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry instant Long-grain White Rice, enriched vs Baked White Potatoes:

• Dry instant Long-grain White Rice, enriched has 4.7 times more Vitamin B1 and 1.8 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.3 times more Vitamin B2, 3.7 times more Vitamin B5, 7.1 times more Vitamin B6, more Vitamin C and 111.5 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched vs Baked White Potatoes:

• Dry instant Long-grain White Rice, enriched has 2.4 times more Iron, 1.3 times more Manganese and 18 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Calcium, 3 times more Copper, 8 times more Magnesium, 2.6 times more Phosphorus, 83.2 times more Potassium and 37.2 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes contain 3.6 times more Omega 3, 126.4 times more Sugars and 4.6 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dry instant Long-grain White Rice, enriched as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.