Comparing Nutrients in 100 calories Cooked Long-grain Brown Rice VS Baked Potato Skin

Weight per 100 calories

• Cooked Long-grain Brown Rice: 81.3g
• Baked Potato Skin: 50.5g

Baked Potato Skin has 1.6 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is above average in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Long-grain Brown Rice or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Long-grain Brown Rice	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	0.052% 0.051g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	0.98% 0.71g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	3.42% 1.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	3.98% 2.23g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.056% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	4.1% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	24% 0.31mg	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	1.83% 7.3μg	2.78% 11μg	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	7.58% 6.8mg	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	0.92% 0.14mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.16μg	0.72% 0.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.24% 2.44mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	46% 0.41mg	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	5.7% 0.46mg	44.4% 3.56mg	8mg per day for Men 19-50 years
Magnesium	7.55% 31.7mg	5.17% 21.7mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	13.5% 0.31mg	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	12% 83.7mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	8.57% 4.7μg	0.64% 0.35μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.25mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	5.25% 0.58mg	2.25% 0.25mg	11mg per day for Men 19-50 years
Water	1.54% 57g	0.65% 24g	3700g per day for Men 19-50 years

Cooked Long-grain Brown Rice VS Baked Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Long-grain Brown Rice or Baked Potato Skin?

Lets compare vitamin content per 100 calories of Cooked Long-grain Brown Rice vs Baked Potato Skin:

• 100 calories of Cooked Long-grain Brown Rice have 2.3 times more Vitamin B1 and 1.3 times more Vitamin B3 than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Baked Potato Skin provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Cooked Long-grain Brown Rice as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked Long-grain Brown Rice vs Baked Potato Skin:

• 100 calories of Cooked Long-grain Brown Rice have 1.5 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 13.3 times more Selenium and 2.3 times more Zinc than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 4.8 times more Copper, 7.8 times more Iron and 4.1 times more Potassium than Cooked Long-grain Brown Rice.
• 100 calories of Baked Potato Skin lack sufficient amounts of Selenium
• Both Cooked Long-grain Brown Rice as well as Baked Potato Skin lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Baked Potato Skin contain 3.1 times more Fiber than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Baked Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Cooked Long-grain Brown Rice as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.