Comparing Nutrients in 5 ounces Baked Potato Flesh VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Baked Potato Flesh	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	4.55% 132kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.96% 0.5g	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	28% 36.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.47% 0.34g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Long-grain Brown Rice	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	13.4% 0.17mg	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	3.2% 12.8μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	16.7% 0.15mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	60% 1.4mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Long-grain Brown Rice per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Cooked Long-grain Brown Rice:

• 5 ounces of Baked Potato Flesh have 1.5 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Cooked Long-grain Brown Rice.
• While 5 oz of Cooked Long-grain Brown Rice contain 1.7 times more Vitamin B1, 3.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 5 ounces of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Cooked Long-grain Brown Rice:

• 5 ounces of Baked Potato Flesh have 2 times more Copper and 4.5 times more Potassium than Cooked Long-grain Brown Rice.
• While 5 oz of Cooked Long-grain Brown Rice contain 1.6 times more Iron, 1.6 times more Magnesium, 6 times more Manganese, 2.1 times more Phosphorus, 19.3 times more Selenium and 2.4 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 7.1 times more Sugars than Cooked Long-grain Brown Rice.
• While 5 oz of Cooked Long-grain Brown Rice contain 1.3 times more Energy, 11.1 times more Omega 6 and 1.4 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Long-grain Brown Rice offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in five ounces.