CALORIC DENSITY
Rice, white, glutinous, ckd
Potato, flesh & skn, raw
0.97
0.77
20055
11352
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 4g
Protein = 5g
Carbohydrates = 43g
Carbohydrates = 45g
Fat = 0g
Fat = 0g
Fiber = 2g
Fiber = 6g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 4g 5g Carbohydrate 43g 45g Fiber 2g 6g Fat 0g 0g Monounsat. Fat 0g 0g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 1%
Choline = 7%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 68%
Vitamin E = 1%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 6%
Choline 1% 7% Vitamin A 0% 0% Vitamin C 0% 68% Vitamin E 1% 0% Vitamin K 0% 6%
Potato have significantly more Vitamins C, K than rice. Potato are a good source of Thiamin, Niacin, Potassium, Phosphorus, Iron. Potato are a great source of Vitamin C, Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 4%
Vitamin B1 = 21%
Vitamin B2 = 2%
Vitamin B2 = 8%
Vitamin B3 = 5%
Vitamin B3 = 23%
Vitamin B5 = 9%
Vitamin B5 = 15%
Vitamin B6 = 5%
Vitamin B6 = 70%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 4% 21% Vitamin B2 2% 8% Vitamin B3 5% 23% Vitamin B5 9% 15% Vitamin B6 5% 70% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 1%
Potassium = 1%
Potassium = 31%
Calcium = 1%
Calcium = 6%
Magnesium = 3%
Magnesium = 17%
Phosphorus = 3%
Phosphorus = 26%
Iron = 5%
Iron = 34%
Manganese = 23%
Manganese = 17%
Selenium = 26%
Selenium = 2%
Copper = 10%
Copper = 28%
Zinc = 9%
Zinc = 8%
Sodium 1% 1% Potasium 1% 31% Calcium 1% 6% Magnesium 3% 17% Phosphorus 3% 26% Iron 5% 34% Manganese 23% 17% Selenium 26% 2% Copper 10% 28% Zinc 9% 8%
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