Comparing Nutrients in 100 grams Raw Unenriched Glutinous White Rice VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Baked Red Potatoes	Recommended Dietary Allowance
Energy	12.8% 370kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.23% 0.11mg	16.3% 0.21mg	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	1.75% 7μg	6.75% 27μg	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	14% 12.6mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Unenriched Glutinous White Rice	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	19.3% 0.17mg	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	20% 1.6mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	7.52% 0.17mg	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% 71mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Unenriched Glutinous White Rice vs Baked Red Potatoes:

• Raw Unenriched Glutinous White Rice have 2.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.4 times more Vitamin B5 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 100 g.
• Both Raw Unenriched Glutinous White Rice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Raw Unenriched Glutinous White Rice vs Baked Red Potatoes:

• Raw Unenriched Glutinous White Rice have 1.2 times more Calcium, 2.3 times more Iron, 5.6 times more Manganese and 3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.1 times more Potassium and 7.3 times more Water than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Unenriched Glutinous White Rice have 4.3 times more Energy, 3.9 times more Omega 6, 4.2 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Baked Whole Red Potatoes.
• Both Raw Unenriched Glutinous White Rice as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.