Comparing Nutrients in 5 ounces Baked Potato Flesh VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Rice Bran	12%	43%	45%

Macro Nutrients

	Baked Potato Flesh	Rice Bran	Recommended Dietary Allowance
Energy	4.55% 132kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	54% 70.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.76% 1.28g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Rice Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	301% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	210% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	444% 5.77mg	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	3.2% 12.8μg	22.3% 89.3μg	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	20% 18mg	0% 0mg	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	0.38% 0.057mg	46.5% 6.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Rice Bran	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	115% 1.03mg	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	6.2% 0.5mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	876% 20mg	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	10% 71mg	340% 2377mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	62% 2105mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	40.2% 22μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	78% 8.56mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.23% 8.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Rice Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Rice Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Rice Bran:

• 5 ounces of Baked Potato Flesh have more Vitamin C than Rice Bran.
• While 5 oz of Crude Rice Bran contain 26.2 times more Vitamin B1, 13.5 times more Vitamin B2, 24.4 times more Vitamin B3, 13.3 times more Vitamin B5, 13.5 times more Vitamin B6, 7 times more Vitamin B9 and 123 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Rice Bran have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Rice Bran:

• 5 ounces of Baked Potato Flesh have 12.3 times more Water than Rice Bran.
• While 5 oz of Crude Rice Bran contain 11.4 times more Calcium, 3.4 times more Copper, 53 times more Iron, 31.2 times more Magnesium, 88.3 times more Manganese, 33.5 times more Phosphorus, 3.8 times more Potassium, 52 times more Selenium and 20.8 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 1.9 times more Sugars than Rice Bran.
• While 5 oz of Crude Rice Bran contain 3.4 times more Energy, 208.5 times more Fat, 160.4 times more Saturated Fat, 31.6 times more Omega 3, 223.2 times more Omega 6, 2.3 times more Carbohydrate, 14 times more Fiber and 6.8 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6