Comparing Nutrients in 300 calories Dry parboiled enriched Long-grain White RiceVS Baked Red Potatoes

Weight per 300 calories

Dry parboiled enriched Long-grain White Rice

80.2g

Baked Red Potatoes

345g

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 300 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%

300 kcal ▼

Macro Nutrients

Dry parboiled enriched Long-grain White Ricevs Baked Red Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Cereals rich in Energy

0.85%0.83g

Fat

0.53%0.52g

0.83 gvs0.52 g

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

Find Cereals rich in Fat

0.74%0.24g

Saturated Fat

0.43%0.14g

0.24 gvs0.14 g

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

Find Cereals rich in Saturated Fat

0.85%0.014g

Omega 3

3.23%0.052g

0.014 gvs0.052 g

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

Find Cereals rich in Omega 3

1.44%0.24g

Omega 6

0.99%0.17g

0.24 gvs0.17 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

50%65g

Carbohydrate

52%67.6g

65 gvs67.6 g

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

Find Cereals rich in Carbohydrate

0.37%0.26g

Sugars

6.8%4.93g

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

0.26 gvs4.93 g

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

Find Cereals rich in Sugars

0.022%0.016g

Fructose

2.1%1.5g

≤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]

0.016 gvs1.5 g

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

Find Cereals rich in Fructose

%0.088g

Glucose

%1.9g

0.088 gvs1.9 g

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

Find Cereals rich in Glucose

%0.17g

Sucrose

%1.55g

0.17 gvs1.55 g

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

Find Cereals rich in Sucrose

3.8%1.44g

Fiber

16.3%6.2g

1.44 gvs6.2 g

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

Find Cereals rich in Fiber

10.8%6.02g

Protein

14%7.93g

6.02 gvs7.93 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Dry parboiled enriched Long-grain White Ricevs Baked Red Potatoes

0%0μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0 μgvs3.45 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

40.3%0.48mg

Vitamin B1

20.7%0.25mg

Thiamine

0.48 mgvs0.25 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

3.1%0.04mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.04 mgvs0.17 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

25.3%4.05mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

4.05 mgvs5.5 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

10.8%0.54mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.54 mgvs1.18 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

28%0.36mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.36 mgvs0.73 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

51.5%206μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

206 μgvs93 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 mg

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

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

0.16%0.024mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.024 mgvs0.28 mg

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

Find Cereals rich in Vitamin E

0.067%0.08μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

0.08 μgvs9.66 μg

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

Find Cereals rich in Vitamin K

Minerals

Dry parboiled enriched Long-grain White Ricevs Baked Red Potatoes

5.7%57mg

Calcium

3.1%31mg

57 mgvs31 mg

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

Find Cereals rich in Calcium

25.3%0.23mg

Copper

66.7%0.6mg

0.23 mgvs0.6 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

33.4%2.67mg

Iron

30%2.4mg

2.67 mgvs2.4 mg

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

Find Cereals rich in Iron

5.16%21.7mg

Magnesium

23%97mg

21.7 mgvs97 mg

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

Find Cereals rich in Magnesium

36%0.83mg

Manganese

26%0.6mg

0.83 mgvs0.6 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

17.5%123mg

Phosphorus

35.5%248mg

123 mgvs248 mg

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

Find Cereals rich in Phosphorus

4.1%140mg

Potassium

55.3%1879mg

140 mgvs1879 mg

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

Find Cereals rich in Potassium

29%16μg

Selenium

16 μgvsNA μg

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

Find Cereals rich in Selenium

0.11%1.6mg

Sodium

2.76%41.4mg

1.6 mgvs41.4 mg

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

Find Cereals rich in Sodium

7.44%0.82mg

Zinc

12.5%1.38mg

0.82 mgvs1.38 mg

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

Find Cereals rich in Zinc

0.21%7.9g

Water

7.15%264g

7.9 gvs264 g

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

Find Cereals rich in Water

Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 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 300 calories Dry parboiled enriched Long-grain White RiceVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Dry parboiled enriched Long-grain White Rice or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: