Comparing Nutrients in 7 ounces Raw Enriched Short-grain White Rice VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	24.5% 710kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	121% 157g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	23% 13g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Baked Red 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	93% 1.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	32.4% 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	115% 458μg	13.4% 53.6μg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	38.4% 0.35mg	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	105% 8.4mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	89.5% 2.06mg	15% 0.34mg	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% 189mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Enriched Short-grain White Rice vs Baked Red Potatoes:

• Raw Enriched Short-grain White Rice has 7.8 times more Vitamin B1, 2.6 times more Vitamin B3, 3.8 times more Vitamin B5 and 8.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Raw Enriched Short-grain White Rice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Enriched Short-grain White Rice vs Baked Red Potatoes:

• Raw Enriched Short-grain White Rice has 1.2 times more Copper, 6 times more Iron, 6 times more Manganese, 1.3 times more Phosphorus and 2.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.2 times more Potassium and 5.8 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Baked Whole Red Potatoes have similar amounts of Magnesium per 7 oz.
• Both Raw Enriched Short-grain White Rice as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Enriched Short-grain White Rice has 4.1 times more Energy, 1.6 times more Omega 3, 4 times more Carbohydrate, 1.6 times more Fiber and 2.8 times more Protein than Baked Whole Red Potatoes.
• Both Raw Enriched Short-grain White Rice as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.