Comparing Nutrients in 100 grams Baked Potato Flesh VS Rice Sake

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Rice Sake	9%	0%	91%

Macro Nutrients

	Baked Potato Flesh	Rice Sake	Recommended Dietary Allowance
Energy	3.2% 93kcal	4.62% 134kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	3.85% 5g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	0% 0g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Rice Sake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	0% 0mg	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	2.25% 9μg	0% 0μg	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	14.2% 13mg	0% 0mg	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	0.27% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Rice Sake	Recommended Dietary Allowance
Calcium	0.5% 5mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	1% 0.009mg	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	4.38% 0.35mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	NA	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	7.14% 50mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	0.74% 25mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.1% 78.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Rice Sake per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Rice Sake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Rice Sake:

• 100 grams of Baked Potato Flesh have more Vitamin B1, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Rice Sake.
• 100 grams of Rice Sake have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Rice Sake have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Rice Sake:

• 100 grams of Baked Potato Flesh have 23.9 times more Copper, 3.5 times more Iron, 4.2 times more Magnesium, 8.3 times more Phosphorus, 15.6 times more Potassium and 14.5 times more Zinc than Rice Sake.
• While 100 g of Rice Sake contain 4.7 times more Selenium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Rice Sake contain similar levels of Water per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Selenium
• 100 grams of Rice Sake lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Rice Sake lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 4.3 times more Carbohydrate, more Sugars, more Fiber and 3.9 times more Protein than Rice Sake.
• While 100 g of Rice Sake contain 1.4 times more Energy than Baked Potatoes Flesh no Salt.
• 100 grams of Rice Sake provide inadequate amounts of Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Rice Sake provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.