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Compare Nutrients in 100 grams Enriched Medium-grain White RiceVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Enriched Medium-grain White Rice
7%
1%
92%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Enriched Medium-grain White RiceBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
48%
4%
0.578 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.7%
3.3%
0.048 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
32%
9.55%
5.093 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
11%
16%
0.145 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
14%
0 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.73%
0.27%
0.11 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
2.25%
NA μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
57.8%
9.5%
231 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Enriched Medium-grain White RiceBaked White Potatoes
Calcium
0.9%
1%
9 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
12%
14%
0.11 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
54.5%
8%
4.36 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8.75%
6.75%
35 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
48%
8.2%
1.1 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
15%
10.7%
108 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
1.83%
11.6%
86 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
27%
0.91%
15.1 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
0.47%
1 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
10.5%
3.2%
1.16 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Enriched Medium-grain White Rice vs Baked White Potatoes:
Enriched Medium-grain White Rice has 12 times more Thiamine, 3.3 times more Vitamin B3 and 6.1 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.5 times more Vitamin B6 than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 100g.Both Enriched Medium-grain White Rice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 100g.

Comparing minerals per 100 grams for Enriched Medium-grain White Rice vs Baked White Potatoes:
Enriched Medium-grain White Rice has 6.8 times more Iron, 1.3 times more Magnesium, 5.8 times more Manganese, 1.4 times more Phosphorus, 30.2 times more Selenium and 3.3 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 6.3 times more Potassium than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice and Baked Whole White Potatoes have similar amounts of Calcium and Copper per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Enriched Medium-grain White RiceBaked White Potatoes
Fat
0.6%
0.15%
0.58 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12%
3.75%
6.61 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
61%
16%
79.34 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12%
3.17%
360 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
2.1%
NA g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
3.7%
5.53%
1.4 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.49%
0.13%
0.158 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.7%
0.94%
0.027 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.75%
0.29%
0.128 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.35%
2.04%
12.89 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched Medium-grain White Rice has 3.1 times more Protein, 3.8 times more Carbohydrate, 3.9 times more Energy and 1.8 times more Omega 3 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.5 times more Fiber and 5.9 times more Water than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100g.