Comparing Nutrients in 100 grams Potato Skin VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Potato Skin	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	2% 58kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	6.58% 2.5g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	3.85% 0.05mg	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	4.25% 17μg	14.5% 58μg	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	12.7% 11.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	3% 30mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	4.22% 0.038mg	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	40.5% 3.24mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	16.4% 0.38mg	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	5.43% 38mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	0.85% 29mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	1.85% 68.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Medium-grain White Rice enriched per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Cooked Medium-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Cooked Medium-grain White Rice enriched:

• 100 grams of Potato Skin have 2.4 times more Vitamin B2, 4.8 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While 100 g of Cooked Medium-grain White Rice enriched contain 8 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.4 times more Vitamin B9 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Potato Skin as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Cooked Medium-grain White Rice enriched:

• 100 grams of Potato Skin have 10 times more Calcium, 11.1 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 14.2 times more Potassium and 1.2 times more Water than Cooked Medium-grain White Rice enriched.
• While 100 g of Cooked Medium-grain White Rice enriched contain 25 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Cooked Medium-grain White Rice enriched contain similar levels of Phosphorus and Zinc per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium
• 100 grams of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 8.3 times more Fiber than Cooked Medium-grain White Rice enriched.
• While 100 g of Cooked Medium-grain White Rice enriched contain 2.2 times more Energy and 2.3 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Cooked Medium-grain White Rice enriched offer comparable quantities of Protein per 100 grams.
• 100 grams of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Raw Potato Skin as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.