Comparing Nutrients in 100 grams Boiled Potato Flesh, Cooked In Skin VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Rice Bran	12%	43%	45%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Rice Bran	Recommended Dietary Allowance
Energy	3% 87kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	1.24% 0.9g	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	0.4% 0.29g	0.28% 0.2g	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	% 0.34g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.5g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	55.3% 21g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Rice Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	212% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	313% 4.07mg	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	2.5% 10μg	15.8% 63μg	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	14.4% 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	0.067% 0.01mg	33% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Rice Bran	Recommended Dietary Allowance
Calcium	0.5% 5mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.4μg	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	3.88% 0.31mg	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	186% 781mg	420mg per day for Men 19-50 years
Manganese	6% 0.14mg	618% 14.2mg	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	6.3% 44mg	240% 1677mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	43.7% 1485mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	55% 6.04mg	11mg per day for Men 19-50 years
Water	2.1% 77g	0.17% 6.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Rice Bran per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Potato Flesh, Cooked In Skin versus 100 g of Rice Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Potato Flesh, Cooked In Skin vs Rice Bran:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have more Vitamin C than Rice Bran.
• While 100 g of Crude Rice Bran contain 26 times more Vitamin B1, 14.2 times more Vitamin B2, 23.6 times more Vitamin B3, 14.2 times more Vitamin B5, 13.6 times more Vitamin B6, 6.3 times more Vitamin B9 and 492 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 100 grams of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• 100 grams of Rice Bran have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Potato Flesh, Cooked In Skin vs Rice Bran:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have 12.6 times more Water than Rice Bran.
• While 100 g of Crude Rice Bran contain 11.4 times more Calcium, 3.9 times more Copper, 59.8 times more Iron, 35.5 times more Magnesium, 103 times more Manganese, 38.1 times more Phosphorus, 3.9 times more Potassium, 52 times more Selenium and 20.1 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 100 grams of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Crude Rice Bran contain 3.6 times more Energy, 208.5 times more Fat, 160.4 times more Saturated Fat, 31.6 times more Omega 3, 223.2 times more Omega 6, 2.5 times more Carbohydrate, 11.7 times more Fiber and 7.1 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 100 grams of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6