Comparing Nutrients in 300 calories Dry instant Long-grain White Rice, enrichedVS Baked White Potatoes

Weight per 300 calories

Dry instant Long-grain White Rice, enriched

79g

Baked White Potatoes

326g

Dry instant Long-grain White Rice, enriched has 4.1 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Dry instant Long-grain White Rice, enriched

90%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Dry instant Long-grain White Rice, enrichedvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.77%0.74g

Fat

0.5%0.49g

0.74 gvs0.49 g

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

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0.38%0.12g

Saturated Fat

0.41%0.13g

0.12 gvs0.13 g

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

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0.84%0.013g

Omega 3

3.06%0.049g

0.013 gvs0.049 g

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

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0.94%0.16g

Omega 6

0.94%0.16g

0.16 gvs0.16 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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50%65g

Carbohydrate

53%68.7g

65 gvs68.7 g

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

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0.054%0.039g

Sugars

6.9%5g

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

0.039 gvs5 g

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

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0.022%0.016g

Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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%0.016g

Glucose

%2.05g

0.016 gvs2.05 g

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

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%0.016g

Sucrose

%1.3g

0.016 gvs1.3 g

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

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3.95%1.5g

Fiber

18%6.85g

1.5 gvs6.85 g

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

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11%6.17g

Protein

12.2%6.85g

6.17 gvs6.85 g

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

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Vitamins

Dry instant Long-grain White Rice, enrichedvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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61%0.73mg

Vitamin B1

13%0.16mg

Thiamine

0.73 mgvs0.16 mg

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

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1.7%0.022mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.022 mgvs0.14 mg

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

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34.6%5.53mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs5 mg

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

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6.82%0.34mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.34 mgvs1.25 mg

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

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7.4%0.096mg

Vitamin B6

53%0.69mg

Pyridoxine

0.096 mgvs0.69 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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54.3%217μg

Vitamin B9

31%124μg

Folates and Folic Acid

217 μgvs124 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

45.7%41mg

Ascorbic acid

0 mgvs41 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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0.21%0.032mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.032 mgvs0.13 mg

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

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0.066%0.079μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

0.079 μgvs8.8 μg

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

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Minerals

Dry instant Long-grain White Rice, enrichedvs Baked White Potatoes

1.74%17.4mg

Calcium

3.26%32.6mg

17.4 mgvs32.6 mg

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

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15.5%0.14mg

Copper

46%0.41mg

0.14 mgvs0.41 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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62%4.97mg

Iron

26%2.1mg

4.97 mgvs2.1 mg

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

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2.63%11mg

Magnesium

21%88mg

11 mgvs88 mg

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

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34%0.78mg

Manganese

26.8%0.62mg

0.78 mgvs0.62 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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13.3%93mg

Phosphorus

35%245mg

93 mgvs245 mg

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

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0.63%21.3mg

Potassium

52%1774mg

21.3 mgvs1774 mg

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

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53.4%29.4μg

Selenium

2.96%1.63μg

29.4 μgvs1.63 μg

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

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0.53%7.9mg

Sodium

1.52%23mg

7.9 mgvs23 mg

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

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10.3%1.13mg

Zinc

10.4%1.14mg

1.13 mgvs1.14 mg

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

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0.18%6.6g

Water

6.65%246g

6.6 gvs246 g

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

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Lets compare vitamin content per 300 calories of Dry instant Long-grain White Rice, enriched vs Baked White Potatoes:

Dry instant Long-grain White Rice, enriched has 4.7 times more Vitamin B1 and 1.8 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.3 times more Vitamin B2, 3.7 times more Vitamin B5, 7.1 times more Vitamin B6, more Vitamin C and 111.5 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
Both Dry instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Dry instant Long-grain White Rice, enriched as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Dry instant Long-grain White Rice, enriched vs Baked White Potatoes:

Dry instant Long-grain White Rice, enriched has 2.4 times more Iron, 1.3 times more Manganese and 18 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Calcium, 3 times more Copper, 8 times more Magnesium, 2.6 times more Phosphorus, 83.2 times more Potassium and 37.2 times more Water than Dry instant Long-grain White Rice, enriched.
Both Dry instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes contain 3.6 times more Omega 3, 126.4 times more Sugars and 4.6 times more Fiber than Dry instant Long-grain White Rice, enriched.
Both Dry instant Long-grain White Rice, enriched and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Dry instant Long-grain White Rice, enriched as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dry instant Long-grain White Rice, enrichedVS Prepared instant Long-grain White Rice, enrichedBaked White PotatoesVS Prepared instant Long-grain White Rice, enrichedDry instant Long-grain White Rice, enrichedVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Dry instant Long-grain White Rice, enrichedVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: