Comparing Nutrients in 100 calories Dry parboiled enriched Long-grain White RiceVS Baked Red Potatoes

Weight per 100 calories

Dry parboiled enriched Long-grain White Rice

26.7g

Baked Red Potatoes

115g

Dry parboiled enriched Long-grain White Rice has 4.3 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Dry parboiled enriched Long-grain White Rice or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Dry parboiled enriched Long-grain White Rice

89%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Dry parboiled enriched Long-grain White Ricevs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.28%0.28g

Fat

0.18%0.17g

0.28 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.079g

Saturated Fat

0.14%0.046g

0.079 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.28%0.005g

Omega 3

1.08%0.017g

0.005 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.48%0.082g

Omega 6

0.33%0.056g

0.082 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.6%21.6g

Carbohydrate

17.3%22.5g

21.6 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.12%0.088g

Sugars

2.27%1.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.088 gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.007%0.005g

Fructose

0.7%0.51g

≤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]

0.005 gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.029g

Glucose

%0.63g

0.029 gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.056g

Sucrose

%0.52g

0.056 gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.27%0.48g

Fiber

5.44%2.07g

0.48 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.6%2g

Protein

4.72%2.64g

2 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dry parboiled enriched Long-grain White Ricevs Baked Red Potatoes

0%0μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.4%0.16mg

Vitamin B1

6.9%0.083mg

Thiamine

0.16 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.03%0.013mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.013 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.44%1.35mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

1.35 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.6%0.18mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.18 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.3%0.12mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.12 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17%68.7μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

68.7 μgvs31 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

16%14.5mg

Ascorbic acid

0 mgvs14.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.053%0.008mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.008 mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.022%0.027μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

0.027 μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry parboiled enriched Long-grain White Ricevs Baked Red Potatoes

1.9%19mg

Calcium

1.03%10.3mg

19 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.44%0.076mg

Copper

22.2%0.2mg

0.076 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11%0.89mg

Iron

10%0.8mg

0.89 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.7%7.2mg

Magnesium

7.66%32mg

7.2 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12%0.28mg

Manganese

8.65%0.2mg

0.28 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.84%41mg

Phosphorus

12%82.8mg

41 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.37%46.5mg

Potassium

18.4%626mg

46.5 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.67%5.32μg

Selenium

5.32 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.036%0.53mg

Sodium

0.92%13.8mg

0.53 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.48%0.27mg

Zinc

4.18%0.46mg

0.27 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.071%2.64g

Water

2.4%88g

2.64 gvs88 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Dry parboiled enriched Long-grain White Rice vs Baked Red Potatoes:

Dry parboiled enriched Long-grain White Rice has 1.9 times more Vitamin B1 and 2.2 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and 120.4 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
Both Dry parboiled enriched Long-grain White Rice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Dry parboiled enriched Long-grain White Rice vs Baked Red Potatoes:

Dry parboiled enriched Long-grain White Rice has 1.8 times more Calcium and 1.4 times more Manganese than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.6 times more Copper, 4.5 times more Magnesium, 2 times more Phosphorus, 13.5 times more Potassium, 1.7 times more Zinc and 33.4 times more Water than Dry parboiled enriched Long-grain White Rice.
Both Dry parboiled enriched Long-grain White Rice and Baked Whole Red Potatoes have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked Whole Red Potatoes contain 3.8 times more Omega 3, 18.6 times more Sugars, 4.3 times more Fiber and 1.3 times more Protein than Dry parboiled enriched Long-grain White Rice.
Both Dry parboiled enriched Long-grain White Rice and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Dry parboiled enriched Long-grain White Rice as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dry parboiled enriched Long-grain White RiceVS Cooked parboiled enriched Long-grain White RiceBaked Red PotatoesVS Cooked parboiled enriched Long-grain White RiceDry parboiled enriched Long-grain White RiceVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Dry parboiled enriched Long-grain White RiceVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Dry parboiled enriched Long-grain White Rice or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: