#1: Brown Rice×
×
#2: Baked Russet Potatoes×
×
#3: Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled×
×
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Nutrition Comparison of Brown Rice, Baked Russet Potatoes, and Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Brown Rice1 cup (x1)12% DV248 calories
  • Baked Russet Potatoes1 potato large (3 Inch to 4-1/4 Inch dia. (x1)15% DV290 calories
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)9% DV172 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Brown Rice1 cup (x1)3% DV2g
  • Baked Russet Potatoes1 potato large (3 Inch to 4-1/4 Inch dia. (x1)1% DV0.4g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)12% DV7.9g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Brown Rice1 cup (x1)17% DV51.7g
  • Baked Russet Potatoes1 potato large (3 Inch to 4-1/4 Inch dia. (x1)21% DV64.1g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)0% DV0g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Brown Rice1 cup (x1)11% DV5.5g
  • Baked Russet Potatoes1 potato large (3 Inch to 4-1/4 Inch dia. (x1)16% DV7.9g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)47% DV23.4g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Brown Rice1 cup (x1)0% DV0mg
  • Baked Russet Potatoes1 potato large (3 Inch to 4-1/4 Inch dia. (x1)0% DV0mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)23% DV68.9mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Brown Rice1 cup (x1)13% DV3.2g
  • Baked Russet Potatoes1 potato large (3 Inch to 4-1/4 Inch dia. (x1)28% DV6.9g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)0% DV0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Brown Rice1 cup (x1)1% DV0.5g
  • Baked Russet Potatoes1 potato large (3 Inch to 4-1/4 Inch dia. (x1)6% DV3.2g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)0% DV0g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Brown Rice1 cup (x1)6% DV1.1mg
  • Baked Russet Potatoes1 potato large (3 Inch to 4-1/4 Inch dia. (x1)18% DV3.2mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)9% DV1.5mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Brown Rice1 cup (x1)0% DV6.1mg
  • Baked Russet Potatoes1 potato large (3 Inch to 4-1/4 Inch dia. (x1)4% DV53.8mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)1% DV15.3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Brown Rice1 cup (x1)4% DV173.7mg
  • Baked Russet Potatoes1 potato large (3 Inch to 4-1/4 Inch dia. (x1)35% DV1644.5mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)6% DV277.1mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)20229985
Calories
(%DV)
248
(12%)
290
(15%)
172
(9%)
Fat (g)
(%DV)
2
(3%)
0.4
(1%)
7.9
(12%)
Protein (g)
(%DV)
5.5
(11%)
7.9
(16%)
23.4
(47%)
Carbohydrates (g)
(%DV)
51.7
(17%)
64.1
(21%)
0
(0%)
Sugar (g)
(%DV)
0.5
(1%)
3.2
(6%)
0
(0%)
Fiber (g)
(%DV)
3.2
(13%)
6.9
(28%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
68.9
(23%)
Saturated Fats (g)
(%DV)
0.5
(3%)
0.1
(0%)
3.3
(16%)
Net Carbs (g)48.457.20
Trans Fats (g)00~
 Minerals
Food ##1#2#3
Weight (g)20229985
Calcium (mg)
(%DV)
6.1
(0%)
53.8
(4%)
15.3
(1%)
Iron (mg)
(%DV)
1.1
(6%)
3.2
(18%)
1.5
(9%)
Potassium (mg)
(%DV)
173.7
(4%)
1644.5
(35%)
277.1
(6%)
Magnesium (mg)
(%DV)
78.8
(19%)
89.7
(21%)
18.7
(4%)
Phosphorus (mg)
(%DV)
208.1
(17%)
212.3
(17%)
170.9
(14%)
Sodium (mg)
(%DV)
8.1
(0%)
41.9
(2%)
45.1
(2%)
Zinc (mg)
(%DV)
1.4
(13%)
1
(10%)
4.1
(37%)
Copper (mg)
(%DV)
0.2
(24%)
0.3
(36%)
0.1
(8%)
Manganese (mg)
(%DV)
2
(86%)
0.7
(30%)
0
(0%)
Selenium (μg)
(%DV)
11.7
(21%)
1.5
(3%)
24.6
(45%)
Fluoride (μg)~135.1~
 Vitamins
Food ##1#2#3
Weight (g)20229985
Vitamin A, RAE (μg)
(%DV)
0
(0%)
3
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
24.8
(28%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
1.5
(64%)
Thiamin (B1) (mg)
(%DV)
0.4
(30%)
0.2
(17%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0.1
(11%)
0.1
(11%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
5.2
(32%)
4
(25%)
6.4
(40%)
Vitamin B5 (PA) (mg)
(%DV)
0.8
(15%)
1.1
(23%)
0.5
(9%)
Vitamin B6 (mg)
(%DV)
0.2
(15%)
1.1
(62%)
0.5
(27%)
Folate (B9) (μg)
(%DV)
18.2
(5%)
77.7
(19%)
7.7
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
18.2
(5%)
77.7
(19%)
7.7
(2%)
Folate (DFE) (μg)
(%DV)
18.2
(5%)
77.7
(19%)
7.7
(2%)
Choline (mg)
(%DV)
18.6
(3%)
44.9
(8%)
89.2
(16%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
0
(0%)
29.9
(1%)
0
(0%)
Beta Carotene (μg)
(%RDA)
0
(0%)
17.9
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)056.80
Vitamin E (mg)
(%DV)
0.3
(2%)
0.2
(1%)
0.3
(2%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
~
(~%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.4
(0%)
6
(5%)
1.2
(1%)
Vitamin K1 (Dihydrophylloquinone) (μg)00~
Menaquinone-4 (μg)0~~
 Other
Food ##1#2#3
Weight (g)20229985
Water (g)141.9222.653.8
Ash (g)141
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)20229985
Sucrose (g)0.51.2~
Glucose (g)01.1~
Fructose (g)01~
Lactose (g)00~
Maltose (g)00~
Galactose (g)00~
Starch (g)50.152.2~
 Fats
Food ##1#2#3
Weight (g)20229985
Omega 3s (mg)
(%AI)
22
(1%)
39
(2%)
88
(6%)
Omega 6s (mg)
(%AI)
717
(4%)
123
(1%)
190
(1%)
Omega 3 to Omega 6 Ratio0.03
 
0.32
 
0.47
 
Omega 6 to Omega 3 Ratio32.27
 
3.15
 
2.14
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)400
10:0 (mg)30313
12:0 (mg)41213
13:0 (mg)~~~
14:0 (mg)183234
15:0 (mg)4~~
16:0 (mg)400632090
17:0 (mg)0~~
18:0 (mg)4415915
20:0 (mg)8~~
22:0 (mg)0~~
24:0 (mg)10~~
Monosaturated Fats (mg)745
 
9
 
3188
 
14:1 (mg)0~~
15:1 (mg)0~~
16:1 undifferentiated (mg)23291
16:1 c (mg)2~~
16:1 t (mg)0~~
17:1 (mg)0~~
18:1 undifferentiated (mg)73732886
18:1 c (mg)737~~
18:1 t (mg)0~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)6013
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)0~~
Polyunsaturated Fats (mg)739
 
161
 
309
 
18:2 undifferentiated (mg)717123190
18:2 n-6 c,c (mg)717~~
18:2 CLAs (mg)0~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)0
 
~
 
~
 
18:3 undifferentiated (mg)223988
Alpha Linolenic Acid (ALA) (mg)22
 
~
 
~
 
18:3 n-6 c,c,c (mg)0~~
18:3i (mg)0~~
18:4 (mg)000
20:2 n-6 c,c (mg)0~~
20:3 undifferentiated (mg)0~~
20:3 n-3 (mg)0~~
20:3 n-6 (mg)0~~
20:4 undifferentiated (mg)0
 
0
 
31
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)0~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)0
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)0
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)20229985
Betaine (mg)1112
Tryptophan (mg)
(%RDI)
67
(24%)
81
(29%)
154
(55%)
Threonine (mg)
(%RDI)
192
(18%)
257
(24%)
935
(89%)
Isoleucine (mg)
(%RDI)
220
(16%)
254
(18%)
1065
(76%)
Leucine (mg)
(%RDI)
432
(16%)
374
(14%)
1862
(68%)
Lysine (mg)
(%RDI)
200
(10%)
410
(20%)
1979
(94%)
Methionine (mg)
(%RDI)
117
(16%)
123
(17%)
609
(84%)
Cystine (mg)
(%RDI)
63
(22%)
93
(32%)
302
(105%)
Phenylalanine (mg)
(%RDI)
269
(31%)
311
(36%)
925
(106%)
Tyrosine (mg)
(%RDI)
196
(22%)
185
(21%)
746
(85%)
Valine (mg)
(%RDI)
305
(17%)
392
(22%)
1162
(64%)
Arginine (mg)3963891514
Histidine (mg)
(%RDI)
133
(19%)
132
(19%)
747
(107%)
Alanine (mg)3052391424
Aspartic acid (mg)48918392133
Glutamic acid (mg)106313463516
Glycine (mg)2572181425
Proline (mg)2442421116
Serine (mg)271284922
Hydroxyproline (mg)~~246

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.