Comparing Nutrients in 7 ounces Potato Skin VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Potato Skin	Cooked Brown Rice	Recommended Dietary Allowance
Energy	3.97% 115kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	36% 46.7g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	8.22% 4.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	22.7% 0.3mg	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	8.43% 33.7μg	2% 7.94μg	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	25% 22.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	18% 0.16mg	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	80.4% 6.43mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	95% 2.18mg	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	10.8% 75.4mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Brown Rice per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Cooked Brown Rice:

• 7 ounces of Potato Skin have 3.2 times more Vitamin B2, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Cooked Brown Rice.
• While 7 oz of Cooked Medium-grain Brown Rice contain 4.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Brown Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cooked Brown Rice:

• 7 ounces of Potato Skin have 3 times more Calcium, 5.2 times more Copper, 6.1 times more Iron and 5.2 times more Potassium than Cooked Brown Rice.
• While 7 oz of Cooked Medium-grain Brown Rice contain 1.9 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus and 1.8 times more Zinc than Raw Potato Skin.
• 7 ounces of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.4 times more Fiber than Cooked Brown Rice.
• While 7 oz of Cooked Medium-grain Brown Rice contain 1.9 times more Energy and 1.9 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Cooked Brown Rice offer comparable quantities of Protein per seven ounces.
• Both Raw Potato Skin as well as Cooked Medium-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.