Nutrition Comparison Tool
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      Cooked Long Grain Brown Rice
      ×
      Baked Russet Potatoes
      ×
      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 248 calories
      • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 8% DV 164 calories
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 9% DV 172 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 2g
      • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0.22g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 10% DV 7.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 19% DV 51.7g
      • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 13% DV 37.1g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 11% DV 5.5g
      • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 9% DV 4.5g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 47% DV 23.4g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 0mg
      • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 23% DV 68.9mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 0.53g
      • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0.06g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 16% DV 3.3g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 3.2g
      • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 14% DV 4g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 1% DV 0.48g
      • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 4% DV 1.9g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 6% DV 1.1mg
      • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 10% DV 1.9mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 9% DV 1.5mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 6.1mg
      • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 2% DV 31.1mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 1% DV 15.3mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 4% DV 173.7mg
      • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 20% DV 951.5mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 6% DV 277.1mg
      Comparison Table

      Table Legend

      1. Cooked Long Grain Brown Rice
      2. Baked Russet Potatoes
      3. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 202 173 85
      Calories
      (%DV)      		 248
      (12%)      		 164
      (8%)      		 172
      (9%)
      Fat (g)
      (%DV)      		 2
      (3%)      		 0.22
      (0%)      		 7.9
      (10%)
      Protein (g)
      (%DV)      		 5.5
      (11%)      		 4.5
      (9%)      		 23.4
      (47%)
      Carbohydrate (g)
      (%DV)      		 51.7
      (19%)      		 37.1
      (13%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 0.48
      (1%)      		 1.9
      (4%)      		 0
      (0%)
      Fiber (g)
      (%DV)      		 3.2
      (12%)      		 4
      (14%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 68.9
      (23%)
      Saturated Fats (g)
      (%DV)      		 0.53
      (3%)      		 0.06
      (0%)      		 3.3
      (16%)
      Net-Carbs (g) 48.4
      		33.1
      		0
      Trans Fatty Acids (g) 0
      		0
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 202 173 85
      Calcium (mg)
      (%DV)      		 6.1
      (0%)      		 31.1
      (2%)      		 15.3
      (1%)
      Iron, Fe (mg)
      (%DV)      		 1.1
      (6%)      		 1.9
      (10%)      		 1.5
      (9%)
      Potassium, K (mg)
      (%DV)      		 173.7
      (4%)      		 951.5
      (20%)      		 277.1
      (6%)
      Magnesium (mg)
      (%DV)      		 78.8
      (19%)      		 51.9
      (12%)      		 18.7
      (4%)
      Phosphorus, P (mg)
      (%DV)      		 208.1
      (17%)      		 122.8
      (10%)      		 170.9
      (14%)
      Sodium (mg)
      (%DV)      		 8.1
      (0%)      		 24.2
      (1%)      		 45.1
      (2%)
      Zinc, Zn (mg)
      (%DV)      		 1.4
      (13%)      		 0.61
      (6%)      		 4.1
      (37%)
      Copper, Cu (mg)
      (%DV)      		 0.21
      (24%)      		 0.19
      (21%)      		 0.07
      (8%)
      Manganese (mg)
      (%DV)      		 2
      (86%)      		 0.39
      (17%)      		 0.01
      (0%)
      Selenium, Se (mcg)
      (%DV)      		 11.7
      (21%)      		 0.87
      (2%)      		 24.6
      (45%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 78.2
      (2%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 202 173 85
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 1.7
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 14.4
      (16%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.36
      (30%)      		 0.12
      (10%)      		 0.06
      (5%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.14
      (11%)      		 0.08
      (6%)      		 0.1
      (8%)
      Niacin (B3) (mg)
      (%DV)      		 5.2
      (32%)      		 2.3
      (15%)      		 6.4
      (40%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.77
      (15%)      		 0.66
      (13%)      		 0.46
      (9%)
      Vitamin B6 (mg)
      (%DV)      		 0.25
      (15%)      		 0.61
      (36%)      		 0.47
      (27%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 18.2
      (5%)      		 45
      (11%)      		 7.7
      (2%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 18.2
      (5%)      		 45
      (11%)      		 7.7
      (2%)
      Folate DFE (mcg)
      (%)      		 18.2
      (5%)      		 45
      (11%)      		 7.7
      (2%)
      Choline (mg)
      (%DV)      		 18.6
      (3%)      		 26
      (5%)      		 89.2
      (16%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 1.5
      (64%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 10.4
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 0 17.3 0
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		32.9
      		0
      Vitamin E (mg)
      (%DV)      		 0.34
      (2%)      		 0.12
      (1%)      		 0.33
      (2%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)
      Vitamin K (mcg)
      (%DV)      		 0.4
      (0%)      		 3.5
      (3%)      		 1.2
      (1%)
      Vitamin K1 (mcg) 0
      		0
      		--
      Menaquinone-4 (K2) (mcg) 0
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 202 173 85
      Water (g) 141.9
      		128.8
      		53.8
      Ash (g) 0.89
      		2
      		0.9
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 4.59
      		-15.07
      		11.26
        Carbohydrates
      Food # 1 2 3
      Weight (g) 202 173 85
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.48
      		0.67
      		--
      Glucose (Dextrose) (g) 0
      		0.64
      		--
      Fructose (g) 0
      		0.55
      		--
      Lactose (g) 0
      		0
      		--
      Maltose (g) 0
      		0
      		--
      Galactose (g) 0
      		0
      		--
      Starch (g) 50.1
      		30.2
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 202 173 85
      Monounsaturated Fats (g) 0.745
      		0.005
      		3.188
      Polyunsaturated Fats (g) 0.739
      		0.093
      		0.309
      Omega 3s (g)
      (%AI)      		 0.022
      (1%)      		 0.022
      (1%)      		 0.088
      (6%)
      Omega 6s (g)
      (%AI)      		 0.717
      (4%)      		 0.071
      (0%)      		 0.19
      (1%)
      Omega 3 to Omega 6 Ratio 0.03
      		0.32
      		0.47
      Omega 6 to Omega 3 Ratio 32.27
      		3.15
      		2.14
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.022
      (1%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.717
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) 0
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0
      		--
      		--
      DHG-linolenic acid (DGLA) (g) 0
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0.004
      		0
      		0
      Capric Acid (10:0) (g) 0.03
      		0.002
      		0.013
      Lauric Acid (12:0) (g) 0.004
      		0.007
      		0.013
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.018
      		0.002
      		0.234
      Pentadecanoic Acid (15:0) (g) 0.004
      		--
      		--
      Palmitic Acid (16:0) (g) 0.4
      		0.036
      		2.09
      Margaric Acid (17:0) (g) 0
      		--
      		--
      Stearic Acid (18:0) (g) 0.044
      		0.009
      		0.915
      Arachidic Acid (20:0) (g) 0.008
      		--
      		--
      Behenic Acid (22:0) (g) 0
      		--
      		--
      Lignoceric Acid (24:0) (g) 0.01
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		--
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.002
      		0.002
      		0.291
      cis-Palmitoleic Acid (16:1 cis) (g) 0.002
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		--
      		--
      Oleic Acid (18:1) (g) 0.737
      		0.002
      		2.886
      c-Oleic Acid (18:1 cis) (g) 0.737
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.006
      		0
      		0.013
      Docosenoic Acid (22:1) (g) 0
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) 0
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.717
      		0.071
      		0.19
      Conjugated Linoleic Acid (CLAs) (g) 0
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.022
      		0.022
      		0.088
      Octadecatrienoic Acid (mixed) (g) 0
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0.031
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0
      		--
      		--
      t-Monoenoic Fats (g) 0
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 202 173 85
      Essential  
      Histidine (mg)
      (%RDI)      		 133
      (19%)      		 76
      (11%)      		 747
      (107%)
      Isoleucine (mg)
      (%RDI)      		 220
      (16%)      		 147
      (11%)      		 1065
      (76%)
      Leucine (mg)
      (%RDI)      		 432
      (16%)      		 216
      (8%)      		 1862
      (68%)
      Lysine (mg)
      (%RDI)      		 200
      (10%)      		 237
      (11%)      		 1979
      (94%)
      Methionine (mg)
      (%RDI)      		 117
      (16%)      		 71
      (10%)      		 609
      (84%)
      Phenylalanine (mg)
      (%RDI)      		 269
      (31%)      		 180
      (21%)      		 925
      (106%)
      Threonine (mg)
      (%RDI)      		 192
      (18%)      		 149
      (14%)      		 935
      (89%)
      Tryptophan (mg)
      (%RDI)      		 67
      (24%)      		 47
      (17%)      		 154
      (55%)
      Valine (mg)
      (%RDI)      		 305
      (17%)      		 227
      (12%)      		 1162
      (64%)
      Conditional  
      Arginine (mg) 396
      		225
      		1514
      Cystine (mg)
      (%RDI)      		 63
      (22%)      		 54
      (19%)      		 302
      (105%)
      Glycine (mg) 257
      		126
      		1425
      Proline (mg) 244
      		140
      		1116
      Tyrosine (mg)
      (%RDI)      		 196
      (22%)      		 107
      (12%)      		 746
      (85%)
      Non-Essential  
      Alanine (mg) 305
      		138
      		1424
      Aspartic acid (mg) 489
      		1064
      		2133
      Betaine (mg) 1
      		0.35
      		12
      Glutamic acid (mg) 1063
      		779
      		3516
      Hydroxyproline (mg) --
      		--
      		246
      Serine (mg) 271
      		164
      		922
      Data Source
      Cooked Long Grain Brown Rice
      USDA Food Data Central Standard Release (Common)
      Baked Russet Potatoes
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.