Comparing Nutrients in 500 calories Rice BranVS Baked Red Potatoes

Weight per 500 calories

Rice Bran

158g

Baked Red Potatoes

575g

Rice Bran has 3.6 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 500 calories - Rice Bran or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Rice Bran

12%

43%

45%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Rice Branvs Baked Red Potatoes

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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34%33g

Fat

0.89%0.86g

33 gvs0.86 g

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

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20.6%6.6g

Saturated Fat

0.72%0.23g

6.6 gvs0.23 g

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

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31.3%0.5g

Omega 3

5.4%0.086g

0.5 gvs0.086 g

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

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66.5%11.3g

Omega 6

1.66%0.28g

11.3 gvs0.28 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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60.5%78.6g

Carbohydrate

86.6%113g

78.6 gvs113 g

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

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1.96%1.42g

Sugars

11.3%8.2g

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

1.42 gvs8.2 g

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

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0.44%0.32g

Fructose

3.5%2.53g

≤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]

0.32 gvs2.53 g

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

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%0.32g

Glucose

%3.16g

0.32 gvs3.16 g

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

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%0.79g

Sucrose

%2.6g

0.79 gvs2.6 g

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

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87.4%33.2g

Fiber

27.2%10.3g

33.2 gvs10.3 g

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

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37.7%21g

Protein

23.6%13.2g

21 gvs13.2 g

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

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Vitamins

Rice Branvs Baked Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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363%4.36mg

Vitamin B1

34.5%0.41mg

Thiamine

4.36 mgvs0.41 mg

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

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34.6%0.45mg

Vitamin B2

22%0.29mg

Riboflavin

0.45 mgvs0.29 mg

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

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336%53.8mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

53.8 mgvs9.17 mg

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

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234%11.7mg

Vitamin B5

39%1.96mg

Pantothenic acid

11.7 mgvs1.96 mg

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

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495%6.44mg

Vitamin B6

94%1.2mg

Pyridoxine

6.44 mgvs1.2 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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25%100μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

100 μgvs155 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

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 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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52%7.8mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

7.8 mgvs0.46 mg

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

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2.5%3μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

3 μgvs16 μg

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

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Minerals

Rice Branvs Baked Red Potatoes

9%90mg

Calcium

5.17%51.7mg

90 mgvs51.7 mg

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

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128%1.15mg

Copper

111%1mg

1.15 mgvs1 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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367%29.3mg

Iron

50.3%4.02mg

29.3 mgvs4.02 mg

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

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294%1236mg

Magnesium

38.3%161mg

1236 mgvs161 mg

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

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978%22.5mg

Manganese

43.2%0.99mg

22.5 mgvs0.99 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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379%2653mg

Phosphorus

59%414mg

2653 mgvs414 mg

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

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69%2350mg

Potassium

92%3132mg

2350 mgvs3132 mg

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

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45%24.7μg

Selenium

24.7 μgvsNA μg

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

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0.53%7.9mg

Sodium

4.6%69mg

7.9 mgvs69 mg

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

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87%9.56mg

Zinc

21%2.3mg

9.56 mgvs2.3 mg

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

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0.26%9.7g

Water

12%441g

9.7 gvs441 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 Rice Bran vs Baked Red Potatoes:

Crude Rice Bran has 10.5 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3, 6 times more Vitamin B5, 5.3 times more Vitamin B6 and 16.9 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Vitamin B9, more Vitamin C and 5.4 times more Vitamin K than Crude Rice Bran.
Both Crude Rice Bran as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rice Bran vs Baked Red Potatoes:

Crude Rice Bran has 1.7 times more Calcium, 7.3 times more Iron, 7.7 times more Magnesium, 22.6 times more Manganese, 6.4 times more Phosphorus and 4.2 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Potassium and 45.4 times more Water than Crude Rice Bran.
Both Crude Rice Bran and Baked Whole Red Potatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crude Rice Bran has 38.3 times more Fat, 28.7 times more Saturated Fat, 5.8 times more Omega 3, 40.1 times more Omega 6, 3.2 times more Fiber and 1.6 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate and 5.8 times more Sugars than Crude Rice Bran.
Both Crude Rice Bran and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
Both Crude Rice Bran as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rice BranVS Rice FlourBaked Red PotatoesVS Rice FlourRice BranVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Rice BranVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Rice Bran or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: