Comparing Nutrients in 5 ounces Cooked Glutinous White Rice VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Cooked Glutinous White Rice	Boiled Potato Skin	Recommended Dietary Allowance
Energy	4.74% 137kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	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	3.73% 1.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	26% 0.34mg	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	0.35% 1.4μg	3.54% 14μg	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	0% 0mg	8.2% 7.37mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	138% 1.24mg	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	2.5% 0.2mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	82.5% 1.9mg	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	1.6% 11.3mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	0.42% 14mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Boiled Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Glutinous White Rice versus 5 oz of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Glutinous White Rice vs Boiled Potato Skin:

• 5 oz of Boiled Potato Skin no Salt contain 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 4.2 times more Vitamin B3, 1.7 times more Vitamin B5, 9.2 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Cooked Glutinous White Rice.
• 5 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Cooked Glutinous White Rice as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Glutinous White Rice vs Boiled Potato Skin:

• 5 ounces of Cooked Glutinous White Rice have 18.7 times more Selenium than Boiled Potato Skin.
• While 5 oz of Boiled Potato Skin no Salt contain 22.5 times more Calcium, 17.9 times more Copper, 43.4 times more Iron, 6 times more Magnesium, 5.1 times more Manganese, 6.8 times more Phosphorus and 40.7 times more Potassium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Boiled Potato Skin contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium
• 5 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Glutinous White Rice have 1.2 times more Energy and 1.2 times more Carbohydrate than Boiled Potato Skin.
• While 5 oz of Boiled Potato Skin no Salt contain 3.3 times more Fiber and 1.4 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.