Comparing Nutrients in 7 ounces Rice Bran VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Rice Bran	Baked Potato Skin	Recommended Dietary Allowance
Energy	21.6% 627kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	42.7% 41.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	26% 8.28g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	70.3% 91g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	3.83% 2.78g	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	0.55% 0.4g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	455% 5.46mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	293% 14.7mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	621% 8.08mg	94% 1.2mg	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	31.3% 125μg	11% 43.7μg	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	0% 0mg	29.8% 26.8mg	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	65% 9.76mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Baked Potato Skin	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	180% 1.62mg	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	460% 36.8mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	369% 1550mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	1226% 28mg	53% 1.22mg	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	475% 3328mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	86.7% 2947mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.33% 12g	2.54% 94g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Rice Bran have 22.6 times more Vitamin B1, 2.7 times more Vitamin B2, 11.1 times more Vitamin B3, 8.6 times more Vitamin B5, 6.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 123 times more Vitamin E than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain more Vitamin C than Crude Rice Bran.
• 7 ounces of Rice Bran have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Crude Rice Bran as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Rice Bran have 1.7 times more Calcium, 2.6 times more Iron, 18.2 times more Magnesium, 23.1 times more Manganese, 16.6 times more Phosphorus, 2.6 times more Potassium, 22.3 times more Selenium and 12.3 times more Zinc than Baked Potato Skin.
• Both Rice Bran and Baked Potato Skin contain similar levels of Copper per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice Bran have 1.6 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, 2.7 times more Fiber and 3.1 times more Protein than Baked Potato Skin.
• Both Rice Bran and Baked Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6