Comparing Nutrients in 100 grams Rice Bran VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Rice Bran	Baked Potato Skin	Recommended Dietary Allowance
Energy	11% 316kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	35.4% 46g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	1.93% 1.4g	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	0.28% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	24% 13.4g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	212% 34mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	148% 7.4mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	47.2% 0.61mg	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	15.8% 63μg	5.5% 22μg	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	15% 13.5mg	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	33% 4.9mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Baked Potato Skin	Recommended Dietary Allowance
Calcium	5.7% 57mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	91% 0.82mg	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	232% 18.5mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	186% 781mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	618% 14.2mg	26.8% 0.62mg	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	240% 1677mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	43.7% 1485mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	55% 6.04mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.17% 6.13g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Baked Potato Skin per 100 g

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

Lets compare vitamin content per 100 grams of Rice Bran vs Baked Potato Skin:

• 100 grams of Rice Bran have 22.6 times more Vitamin B1, 2.7 times more Vitamin B2, 11.1 times more Vitamin B3, 8.6 times more Vitamin B5, 6.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 123 times more Vitamin E than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain more Vitamin C than Crude Rice Bran.
• 100 grams of Rice Bran have insufficient amounts of Vitamin C
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Crude Rice Bran as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Rice Bran vs Baked Potato Skin:

• 100 grams of Rice Bran have 1.7 times more Calcium, 2.6 times more Iron, 18.2 times more Magnesium, 23.1 times more Manganese, 16.6 times more Phosphorus, 2.6 times more Potassium, 22.3 times more Selenium and 12.3 times more Zinc than Baked Potato Skin.
• Both Rice Bran and Baked Potato Skin contain similar levels of Copper per 100 grams.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rice Bran have 1.6 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, 2.7 times more Fiber and 3.1 times more Protein than Baked Potato Skin.
• Both Rice Bran and Baked Potato Skin offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6