Comparing Nutrients in 100 grams Baked White Potatoes VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Baked White Potatoes	Cooked Brown Rice	Recommended Dietary Allowance
Energy	3.17% 92kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	18% 23.5g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	4.14% 2.32g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	11.5% 0.15mg	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	9.5% 38μg	1% 4μg	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% 12.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	1% 10mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	9% 0.081mg	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	8% 0.64mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	47.7% 1.1mg	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	10.7% 75mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	2.32% 79mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.97% 73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Cooked Brown Rice:

• Baked Whole White Potatoes have 3.6 times more Vitamin B2, 1.4 times more Vitamin B6, 9.5 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 2.1 times more Vitamin B1 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Baked Whole White Potatoes as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Cooked Brown Rice:

• Baked Whole White Potatoes have 1.6 times more Copper, 1.2 times more Iron and 6.9 times more Potassium than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.6 times more Magnesium, 5.8 times more Manganese and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Medium-grain Brown Rice have similar amounts of Calcium, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Medium-grain Brown Rice contains 5.8 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Medium-grain Brown Rice have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Baked Whole White Potatoes as well as Cooked Medium-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.