Comparing Nutrients in 5 ounces Baked White Potatoes VS Dry Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	Baked White Potatoes	Dry Rice Noodles	Recommended Dietary Allowance
Energy	4.5% 130kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	87.4% 114g	130g per day for Men 19-50 years
Sugars	3% 2.17g	0.23% 0.17g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dry Rice Noodles	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	1.96% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	1.64% 0.021mg	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	13.5% 54μg	1.06% 4.25μg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12.3% 0.11mg	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	11.3% 0.91mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	30.7% 0.71mg	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% 106mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Dry Rice Noodles:

• Baked Whole White Potatoes have 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 6.9 times more Vitamin B3, 7.5 times more Vitamin B5, 14.1 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Rice Noodles.
• Both Baked Whole White Potatoes as well as Dry Rice Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Dry Rice Noodles:

• Baked Whole White Potatoes have 1.6 times more Copper, 2.3 times more Magnesium, 18.1 times more Potassium and 6.3 times more Water than Dry Rice Noodles.
• While Dry Rice Noodles contain 1.8 times more Calcium, 2.6 times more Manganese, 2 times more Phosphorus, 30.2 times more Selenium, 26 times more Sodium and 2.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Rice Noodles have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 12.8 times more Sugars and 1.3 times more Fiber than Dry Rice Noodles.
• While Dry Rice Noodles contain 4 times more Energy, 1.7 times more Omega 3, 3.8 times more Carbohydrate and 2.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dry Rice Noodles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.