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

Weight per 500 calories

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

Baked Potato Skin has 1.5 times more energy per unit of mass than Cooked Short-grain White Rice enriched, which is above average in comparison to other foods. Cooked Short-grain White Rice enriched having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Short-grain White Rice enriched	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	85% 111g	89.5% 116g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	52.5% 20g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.53mg	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	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	56.7% 227μg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.58% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice enriched	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.38% 3.85mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	30.8% 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	70% 5.6mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	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	18% 127mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	3.2% 1.77μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	7.12% 264g	3.23% 119g	3700g per day for Men 19-50 years

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

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

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

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

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

• 500 calories of Cooked Short-grain White Rice enriched have 16.3 times more Selenium and 1.2 times more Zinc than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 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.
• Both Cooked Short-grain White Rice enriched and Baked Potato Skin contain similar levels of Manganese per 500 calories.
• 500 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• 500 calories of Baked Potato Skin lack sufficient amounts of Selenium
• Both Cooked Short-grain White Rice enriched as well as Baked Potato Skin lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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