Comparing Nutrients in 7 ounces Baked Red Potatoes VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Baked Red Potatoes	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	5.95% 173kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	3% 0.95g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	120% 156g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	1.37% 0.99g	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	1.2% 0.87g	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	% 1.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.99g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	61.7% 9.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	62% 0.81mg	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	13.4% 53.6μg	6.95% 27.8μg	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	27.8% 25mg	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	1.06% 0.16mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	72% 0.65mg	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	17.4% 1.4mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	257% 5.9mg	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	20.4% 143mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Baked Whole Red Potatoes have 1.9 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Baked Whole Red Potatoes have 2.5 times more Potassium and 7.8 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 1.9 times more Copper, 1.7 times more Iron, 3.5 times more Magnesium, 17.2 times more Manganese, 3.8 times more Phosphorus and 4.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 2.9 times more Sugars than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 4.3 times more Energy, 18.3 times more Fat, 12 times more Saturated Fat, 1.7 times more Omega 3, 16.6 times more Omega 6, 4 times more Carbohydrate, 1.9 times more Fiber and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.