Comparing Nutrients in 500 calories Baked White PotatoesVS Cooked Medium-grain White Rice enriched

Weight per 500 calories

Baked White Potatoes

544g

Cooked Medium-grain White Rice enriched

385g

Cooked Medium-grain White Rice enriched has 1.4 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Cooked Medium-grain White Rice enriched?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cooked Medium-grain White Rice enriched

90%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Cooked Medium-grain White Rice enriched

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.84%0.82g

Fat

0.83%0.81g

0.82 gvs0.81 g

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

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0.68%0.22g

Saturated Fat

0.69%0.22g

0.22 gvs0.22 g

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

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5.1%0.082g

Omega 3

2.4%0.038g

0.082 gvs0.038 g

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

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1.57%0.27g

Omega 6

1.04%0.18g

0.27 gvs0.18 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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88%115g

Carbohydrate

84.6%110g

115 gvs110 g

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

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11.5%8.3g

Sugars

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

8.3 gvsNA g

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

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2.7%1.96g

Fructose

≤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]

1.96 gvsNA g

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

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%3.42g

Glucose

3.42 gvsNA g

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

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%2.17g

Sucrose

2.17 gvsNA g

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

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30%11.4g

Fiber

3.04%1.15g

11.4 gvs1.15 g

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

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20.4%11.4g

Protein

16.3%9.15g

11.4 gvs9.15 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Cooked Medium-grain White Rice enriched

0.6%5.43μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.43 μgvs0 μg

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

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21.7%0.26mg

Vitamin B1

53.5%0.64mg

Thiamine

0.26 mgvs0.64 mg

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

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18%0.23mg

Vitamin B2

4.73%0.062mg

Riboflavin

0.23 mgvs0.062 mg

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

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52%8.3mg

Vitamin B3

44%7.06mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs7.06 mg

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

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41.6%2.1mg

Vitamin B5

31.6%1.6mg

Pantothenic acid

2.1 mgvs1.6 mg

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

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88.2%1.15mg

Vitamin B6

14.8%0.19mg

Pyridoxine

1.15 mgvs0.19 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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51.6%207μg

Vitamin B9

55.8%223μg

Folates and Folic Acid

207 μgvs223 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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76%68.5mg

Vitamin C

0%0mg

Ascorbic acid

68.5 mgvs0 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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1.45%0.22mg

Vitamin E

Tocopherols and Tocotrienols

0.22 mgvsNA mg

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

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12.2%14.7μg

Vitamin K

Phytomenadione or phylloquinone

14.7 μgvsNA μg

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

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Minerals

Baked White Potatoesvs Cooked Medium-grain White Rice enriched

5.43%54.3mg

Calcium

1.15%11.5mg

54.3 mgvs11.5 mg

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

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76.7%0.69mg

Copper

16.2%0.15mg

0.69 mgvs0.15 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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43.5%3.48mg

Iron

71.6%5.73mg

3.48 mgvs5.73 mg

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

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35%147mg

Magnesium

12%50mg

147 mgvs50 mg

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

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44.7%1.03mg

Manganese

63%1.45mg

1.03 mgvs1.45 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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58.2%408mg

Phosphorus

20.3%142mg

408 mgvs142 mg

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

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87%2957mg

Potassium

3.3%112mg

2957 mgvs112 mg

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

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4.94%2.7μg

Selenium

52.4%29μg

2.7 μgvs29 μg

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

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2.54%38mg

Sodium

0%0mg

38 mgvs0 mg

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

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17.3%1.9mg

Zinc

14.7%1.6mg

1.9 mgvs1.6 mg

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

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11%410g

Water

7.13%264g

410 gvs264 g

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

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Lets compare vitamin content per 500 calories of Baked White Potatoes vs Cooked Medium-grain White Rice enriched:

Baked Whole White Potatoes have 3.8 times more Vitamin B2, 1.3 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 2.5 times more Vitamin B1 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
Both Baked Whole White Potatoes as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Cooked Medium-grain White Rice enriched:

Baked Whole White Potatoes have 4.7 times more Calcium, 4.7 times more Copper, 2.9 times more Magnesium, 2.9 times more Phosphorus, 26.5 times more Potassium and 1.6 times more Water than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 1.6 times more Iron, 1.4 times more Manganese and 10.6 times more Selenium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Cooked Medium-grain White Rice enriched have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 2.1 times more Omega 3, 9.9 times more Fiber and 1.2 times more Protein than Cooked Medium-grain White Rice enriched.
Both Baked Whole White Potatoes and Cooked Medium-grain White Rice enriched have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole White Potatoes as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesCooked Medium-grain White Rice enrichedVS Baked Red PotatoesBaked White PotatoesVS Raw Enriched Short-grain White RiceCooked Medium-grain White Rice enrichedVS Raw Enriched Short-grain White Rice

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Cooked Medium-grain White Rice enriched

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Cooked Medium-grain White Rice enriched?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: