Comparing Nutrients in 5 ounces Cooked Glutinous White Rice VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Cooked Glutinous White Rice	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	4.74% 137kcal	4.2% 122kcal	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	22% 28.4g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	1.74% 1.26g	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	0.55% 0.4g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Boiled Peeled Potatoes	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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	29.3% 0.38mg	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	3.2% 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	0% 0mg	11.7% 10.5mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	26.3% 0.24mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	8.63% 0.2mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	0.42% 14mg	13.7% 465mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Boiled Peeled Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Glutinous White Rice versus 5 oz of Boiled Peeled Potatoes 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 Peeled Potatoes:

• 5 oz of Boiled Peeled Potatoes no Salt contain 4.9 times more Vitamin B1, 4.5 times more Vitamin B3, 2.4 times more Vitamin B5, 10.3 times more Vitamin B6, 9 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 B3, Vitamin B9 and Vitamin C
• Both Cooked Glutinous White Rice as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Glutinous White Rice vs Boiled Peeled Potatoes:

• 5 ounces of Cooked Glutinous White Rice have 1.9 times more Manganese, 18.7 times more Selenium and 1.5 times more Zinc than Boiled Peeled Potatoes.
• While 5 oz of Boiled Peeled Potatoes no Salt contain 3.4 times more Copper, 2.2 times more Iron, 4 times more Magnesium, 5 times more Phosphorus and 32.8 times more Potassium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Boiled Peeled Potatoes contain similar levels of Water per five ounces.
• 5 ounces of Cooked Glutinous White Rice lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• 5 ounces of Boiled Peeled Potatoes lack sufficient amounts of Selenium
• Both Cooked Glutinous White Rice as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Peeled Potatoes no Salt contain 1.8 times more Fiber than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Boiled Peeled Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Cooked Glutinous White Rice as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.