Comparing Nutrients in 7 ounces UNCLE BENS Cooked Parboiled Brown Rice VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Baked White Potatoes	Recommended Dietary Allowance
Energy	10% 292kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	32% 42g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	4.2% 3.04g	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% 0g	0.99% 0.71g	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	% 0g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.79g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	11% 4.17g	38g per day for Men 19-50 years
Protein	11% 6.13g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	32.2% 0.42mg	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	2% 7.94μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	28% 0.25mg	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	13% 1.05mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	16.3% 0.38mg	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	27.2% 191mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.45% 128g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice vs Baked White Potatoes:

• UNCLE BENS Cooked Parboiled Brown Rice have 2 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.2 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 9.5 times more Vitamin B9 and 6.8 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 7 oz.

Comparing minerals per 7 ounces for UNCLE BENS Cooked Parboiled Brown Rice vs Baked White Potatoes:

• UNCLE BENS Cooked Parboiled Brown Rice have 1.4 times more Magnesium, 6 times more Manganese, 1.3 times more Phosphorus, 18.8 times more Selenium and 2.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Calcium and 8.9 times more Potassium than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Baked Whole White Potatoes have similar amounts of Copper, Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• UNCLE BENS Cooked Parboiled Brown Rice have 1.6 times more Energy, 5.3 times more Omega 6, 1.5 times more Carbohydrate and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10.2 times more Sugars than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Baked Whole White Potatoes have similar amounts of Fiber per 7 oz.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 7 oz.