Comparing Nutrients in 7 ounces Cooked Wild Rice VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Wild Rice	Baked Potato Skin	Recommended Dietary Allowance
Energy	6.9% 200kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	32.6% 42.3g	70.3% 91g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	% 0.65g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	14% 7.9g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	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	8.6% 0.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	13% 51.6μg	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	3.18% 0.48mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	15% 1.2mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	23.2% 163mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.97% 147g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Wild Rice 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 Cooked Wild Rice vs Baked Potato Skin:

• 7 oz of Baked Potato Skin contain 2.3 times more Vitamin B1, 2.4 times more Vitamin B3, 5.6 times more Vitamin B5, 4.5 times more Vitamin B6 and more Vitamin C than Cooked Wild Rice.
• Both Cooked Wild Rice and Baked Potato Skin provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Wild Rice have insufficient amounts of Vitamin C
• Both Cooked Wild Rice as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Cooked Wild Rice have 2.7 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 11.3 times more Calcium, 6.8 times more Copper, 11.7 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese and 5.7 times more Potassium than Cooked Wild Rice.
• Both Cooked Wild Rice and Baked Potato Skin contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Cooked Wild Rice lack sufficient amounts of Calcium
• Both Cooked Wild Rice as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Wild Rice have 9.5 times more Omega 3 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2 times more Energy, 2.2 times more Carbohydrate and 4.4 times more Fiber than Cooked Wild Rice.
• Both Cooked Wild Rice and Baked Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Cooked Wild Rice as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.