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Comparing Nutrients in 100 grams Enriched Medium-grain White RiceVSBaked White Potatoes

Macros Ratio

ProteinsFatsCarbs


Enriched Medium-grain White Rice
8%
1%
91%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

Enriched Medium-grain White RicevsBaked White Potatoes
12%
Energy
3.17%
360 kcalvs92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.6%
Fat
0.15%
0.58 gvs0.15 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
11.8%
Protein
3.75%
6.6 gvs2.1 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
60.8%
Carbohydrate
16%
79 gvs21 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
2.1%
NA gvs1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
3.7%
Fiber
5.53%
1.4 gvs2.1 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.5%
Saturated Fat
0.13%
0.16 gvs0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
1.88%
Omega 3
1.25%
0.03 gvs0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.76%
Omega 6
0.29%
0.13 gvs0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.35%
Water
2.03%
13 gvs75 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Enriched Medium-grain White RicevsBaked White Potatoes
0%
Vitamin A
0.11%
0 μgvs1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
48%
Thiamine
4.17%
0.58 mgvs0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
3.85%
Vitamin B2
3.08%
0.05 mgvs0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
32%
Vitamin B3
9.56%
5.1 mgvs1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
11.5%
Vitamin B6
16%
0.15 mgvs0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
14%
0 mgvs12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
0.73%
Vitamin E
0.27%
0.11 mgvs0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
2.25%
NA μgvs2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
57.8%
Folate
9.5%
231 μgvs38 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Enriched Medium-grain White RicevsBaked White Potatoes
0.9%
Calcium
1%
9 mgvs10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
12%
Copper
14%
0.11 mgvs0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
54.5%
Iron
8%
4.36 mgvs0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
8.33%
Magnesium
6.43%
35 mgvs27 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
48%
Manganese
8.26%
1.1 mgvs0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
15%
Phosphorus
10.7%
108 mgvs75 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
2.53%
Potassium
16%
86 mgvs544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
27%
Selenium
0.91%
15 μgvs0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.07%
Sodium
0.47%
1 mgvs7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
10.5%
Zinc
3.2%
1.16 mgvs0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Enriched Medium-grain White Rice vs Baked White Potatoes:
Enriched Medium-grain White Rice has 11.6 times more Thiamine, 1.3 times more Vitamin B2, 3.3 times more Vitamin B3 and 6.1 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.4 times more Vitamin B6 than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 100 g.

Comparing minerals per 100 grams for Enriched Medium-grain White Rice vs Baked White Potatoes:
Enriched Medium-grain White Rice has 6.8 times more Iron, 1.3 times more Magnesium, 5.8 times more Manganese, 1.4 times more Phosphorus, 30 times more Selenium and 3.3 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 6.3 times more Potassium than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice and Baked Whole White Potatoes have similar amounts of Calcium and Copper per 100 g.

Comparison of macro-nutrients per 100 grams:
Enriched Medium-grain White Rice has 3.9 times more Energy, 3.1 times more Protein, 3.8 times more Carbohydrate and 1.5 times more Omega 3 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.5 times more Fiber and 5.8 times more Water than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100 g.




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