Comparing Nutrients in 7 ounces Potato Skin VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Potato Skin	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	3.97% 115kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.1% 0.034g	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	19% 24.7g	123% 161g	130g per day for Men 19-50 years
Sugars	NA	0.9% 0.65g	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	0.055% 0.04g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	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	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dry parboiled enriched Long-grain White 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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	62.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	69% 0.9mg	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	128% 510μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	62.6% 0.56mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	89.3% 2.05mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dry parboiled enriched Long-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Dry parboiled enriched Long-grain White Rice:

• 7 ounces of Potato Skin have more Vitamin C than Dry parboiled enriched Long-grain White Rice.
• While 7 oz of Dry parboiled enriched Long-grain White Rice contain 28.7 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 15.1 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Dry parboiled enriched Long-grain White Rice:

• 7 ounces of Potato Skin have 1.5 times more Copper, 2.4 times more Potassium and 8.4 times more Water than Dry parboiled enriched Long-grain White Rice.
• While 7 oz of Dry parboiled enriched Long-grain White Rice contain 2.4 times more Calcium, 1.7 times more Manganese, 4 times more Phosphorus, 66.3 times more Selenium and 2.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Dry parboiled enriched Long-grain White Rice contain similar levels of Iron and Magnesium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.4 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• While 7 oz of Dry parboiled enriched Long-grain White Rice contain 6.4 times more Energy, 6.5 times more Carbohydrate and 2.9 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.