Comparing Nutrients in 7 ounces Baked Potato Flesh VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Baked Potato Flesh	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	14% 18g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	14.5% 10.5g	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	7.83% 2.98g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	5.95% 0.077mg	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	4.47% 18μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14% 83.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	8.16% 0.073mg	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	8.7% 0.69mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	24.3% 0.56mg	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	14% 99mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Unsweetened Rice Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Unsweetened Rice Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Unsweetened Rice Milk:

• 7 ounces of Baked Potato Flesh have 3.9 times more Vitamin B1, 3.6 times more Vitamin B3, 3.8 times more Vitamin B5, 7.7 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Unsweetened Rice Milk.
• While 7 oz of Unsweetened Rice Milk contain more Vitamin A, 6.8 times more Vitamin B2, more Vitamin B12, more Vitamin D and 11.8 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E
• 7 ounces of Unsweetened Rice Milk have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Unsweetened Rice Milk have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Unsweetened Rice Milk:

• 7 ounces of Baked Potato Flesh have 5.8 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 14.5 times more Potassium and 2.2 times more Zinc than Unsweetened Rice Milk.
• While 7 oz of Unsweetened Rice Milk contain 23.6 times more Calcium, 1.8 times more Manganese, 7.3 times more Selenium and 7.8 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Unsweetened Rice Milk contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium
• 7 ounces of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 2 times more Energy, 2.4 times more Carbohydrate, 5 times more Fiber and 7 times more Protein than Unsweetened Rice Milk.
• While 7 oz of Unsweetened Rice Milk contain 3.1 times more Sugars than Baked Potatoes Flesh no Salt.
• 7 ounces of Unsweetened Rice Milk provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Unsweetened Rice Milk provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.