Comparing Nutrients in 7 ounces Potato Skin VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Potato Skin	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	3.97% 115kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.32% 0.42g	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	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	48% 62g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	13% 4.96g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	16.8% 0.22mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	28.4% 0.26mg	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	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	98% 2.26mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.45% 128g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Potato Skin have 2.2 times more Vitamin B6 and 4.3 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 4.6 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Potato Skin.
• Both Potato Skin and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9

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

• 7 ounces of Potato Skin have 10 times more Calcium, 3.3 times more Copper, 6.1 times more Iron, 6.8 times more Potassium and 1.3 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 1.7 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 31.3 times more Selenium and 2.2 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.5 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 2.5 times more Energy and 2.5 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Protein per seven ounces.
• Both Raw Potato Skin as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.