Comparing Nutrients in 5 ounces Baked Potato Flesh VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Baked Potato Flesh	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	4.55% 132kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	NA	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	37% 48g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	5.6% 2.13g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	2.4% 0.031mg	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	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	7.56% 0.068mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	27.6% 0.64mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	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	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.4% 88.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Chinese restaurant steamed white Rice per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Chinese restaurant steamed white Rice:

• 5 ounces of Baked Potato Flesh have 6.6 times more Vitamin B1, 2.5 times more Vitamin B3, 13.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 5 ounces of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B2 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Chinese restaurant steamed white Rice:

• 5 ounces of Baked Potato Flesh have 4.5 times more Copper, 5 times more Magnesium, 1.5 times more Phosphorus, 19.6 times more Potassium and 1.2 times more Water than Chinese restaurant steamed white Rice.
• While 5 oz of Chinese restaurant steamed white Rice contain 2.8 times more Manganese and 2.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Chinese restaurant steamed white Rice contain similar levels of Iron per five ounces.
• 5 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium and Potassium
• Both Baked Potatoes Flesh no Salt as well as Chinese restaurant steamed white Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 1.7 times more Fiber than Chinese restaurant steamed white Rice.
• While 5 oz of Chinese restaurant steamed white Rice contain 1.6 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Protein than Baked Potatoes Flesh no Salt.