Comparing Nutrients in 5 ounces Raw Enriched Short-grain White Rice VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.5% 507kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	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	86.3% 112g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	10.4% 3.97g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	33% 0.43mg	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	82% 327μg	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	20% 18mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	34% 0.3mg	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	75% 6mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	9.92% 0.23mg	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	19.2% 135mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.51% 19g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Enriched Short-grain White Rice versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Enriched Short-grain White Rice vs Baked Potato Flesh:

• 5 ounces of Raw Enriched Short-grain White Rice have 5.4 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 25.7 times more Vitamin B9 than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.8 times more Vitamin B6 and more Vitamin C than Raw Enriched Short-grain White Rice.
• 5 ounces of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Enriched Short-grain White Rice as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Enriched Short-grain White Rice vs Baked Potato Flesh:

• 5 ounces of Raw Enriched Short-grain White Rice have 12.1 times more Iron, 6.4 times more Manganese, 1.9 times more Phosphorus, 50.3 times more Selenium and 3.8 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 5.1 times more Potassium and 5.7 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Baked Potato Flesh contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Raw Enriched Short-grain White Rice as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Enriched Short-grain White Rice have 3.8 times more Energy, 3.7 times more Carbohydrate, 1.9 times more Fiber and 3.3 times more Protein than Baked Potato Flesh.
• Both Raw Enriched Short-grain White Rice as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.