Comparing Nutrients in 7 ounces Prepared instant Long-grain White Rice, enriched VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Baked White Potatoes	Recommended Dietary Allowance
Energy	8.5% 246kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	32% 42g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	11% 4.17g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	34.7% 139μg	19% 75.4μg	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	27.8% 25mg	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	0.13% 0.02mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	44% 3.5mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	10.5% 73.4mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	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	8.84% 0.97mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.77% 140g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Prepared instant Long-grain White Rice, enriched vs Baked White Potatoes:

• Prepared instant Long-grain White Rice, enriched has 1.6 times more Vitamin B1 and 1.8 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.4 times more Vitamin B2, 6.8 times more Vitamin B5, 4.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 7 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Prepared instant Long-grain White Rice, enriched vs Baked White Potatoes:

• Prepared instant Long-grain White Rice, enriched has 2.8 times more Iron, 1.8 times more Manganese, 9.6 times more Selenium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Copper, 5.4 times more Magnesium, 2 times more Phosphorus and 60.4 times more Potassium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Prepared instant Long-grain White Rice, enriched has 1.3 times more Energy and 1.3 times more Carbohydrate than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Sugars and 3.5 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Protein per 7 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.