Comparing Nutrients in 7 ounces Baked Potato Flesh VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Rice Bran	12%	43%	45%

Macro Nutrients

	Baked Potato Flesh	Rice Bran	Recommended Dietary Allowance
Energy	6.36% 185kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	42.7% 41.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	26% 8.28g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	83.4% 14g	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	76% 99g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.46% 1.8g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	110% 41.7g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Rice Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	455% 5.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	293% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	621% 8.08mg	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	31.3% 125μg	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	28.2% 25.4mg	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	0.53% 0.079mg	65% 9.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Rice Bran	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	161% 1.44mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	369% 1550mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	1226% 28mg	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	475% 3328mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	86.7% 2947mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	109% 12mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Rice Bran per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have more Vitamin C than Rice Bran.
• While 7 oz of Crude Rice Bran contain 26.2 times more Vitamin B1, 13.5 times more Vitamin B2, 24.4 times more Vitamin B3, 13.3 times more Vitamin B5, 13.5 times more Vitamin B6, 7 times more Vitamin B9 and 123 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Rice Bran have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Baked Potato Flesh have 12.3 times more Water than Rice Bran.
• While 7 oz of Crude Rice Bran contain 11.4 times more Calcium, 3.4 times more Copper, 53 times more Iron, 31.2 times more Magnesium, 88.3 times more Manganese, 33.5 times more Phosphorus, 3.8 times more Potassium, 52 times more Selenium and 20.8 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.9 times more Sugars than Rice Bran.
• While 7 oz of Crude Rice Bran contain 3.4 times more Energy, 208.5 times more Fat, 160.4 times more Saturated Fat, 31.6 times more Omega 3, 223.2 times more Omega 6, 2.3 times more Carbohydrate, 14 times more Fiber and 6.8 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6