Comparing Nutrients in 500 calories Chinese restaurant steamed white Rice VS Baked White Potatoes

Weight per 500 calories

• Chinese restaurant steamed white Rice: 331g
• Baked White Potatoes: 544g

Chinese restaurant steamed white Rice has 1.6 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Chinese restaurant steamed white Rice or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Chinese restaurant steamed white Rice	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	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	7.84% 3g	30% 11.4g	38g per day for Men 19-50 years
Protein	19% 10.6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.82% 0.05mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	4.14% 16.6μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese restaurant steamed white Rice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.66% 16.6mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	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	16% 1.3mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	3.94% 16.6mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	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	15.6% 109mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	1.95% 66.2mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.6mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	5.6% 207g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chinese restaurant steamed white Rice vs Baked White Potatoes:

• Baked Whole White Potatoes contain 4.9 times more Vitamin B1, 4.7 times more Vitamin B2, 4.4 times more Vitamin B3, 15.7 times more Vitamin B6 and 12.5 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 500 calories for Chinese restaurant steamed white Rice vs Baked White Potatoes:

• Chinese restaurant steamed white Rice has 1.4 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Calcium, 4.3 times more Copper, 2.7 times more Iron, 8.9 times more Magnesium, 3.7 times more Phosphorus, 44.6 times more Potassium and 2 times more Water than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice 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 3.8 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Chinese restaurant steamed white Rice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.