Comparing Nutrients in 5 ounces Potato Skin VS Cooked parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Potato Skin	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	28.4% 37g	130g per day for Men 19-50 years
Sugars	NA	0.22% 0.16g	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	0.039% 0.028g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	7.37% 4.12g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	17% 0.22mg	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	6.02% 24μg	28.7% 115μg	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	18% 16mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	11% 0.099mg	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	57.4% 4.6mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	22% 0.5mg	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	7.7% 54mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked parboiled enriched Long-grain White Rice per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Cooked parboiled enriched Long-grain White Rice:

• 5 ounces of Potato Skin have 2 times more Vitamin B2, 1.5 times more Vitamin B6 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• While 5 oz of Cooked parboiled enriched Long-grain White Rice contain 10.1 times more Vitamin B1, 2.2 times more Vitamin B3 and 4.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Cooked parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Potato Skin as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Cooked parboiled enriched Long-grain White Rice:

• 5 ounces of Potato Skin have 1.6 times more Calcium, 6 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 1.7 times more Manganese and 7.4 times more Potassium than Cooked parboiled enriched Long-grain White Rice.
• While 5 oz of Cooked parboiled enriched Long-grain White Rice contain 1.4 times more Phosphorus and 31 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Cooked parboiled enriched Long-grain White Rice contain similar levels of Zinc per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium
• 5 ounces of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 2.8 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• While 5 oz of Cooked parboiled enriched Long-grain White Rice contain 2.1 times more Energy and 2.1 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Cooked parboiled enriched Long-grain White Rice offer comparable quantities of Protein per five ounces.
• Both Raw Potato Skin as well as Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.