{"id":101,"date":"2025-10-06T15:57:23","date_gmt":"2025-10-06T15:57:23","guid":{"rendered":"https:\/\/gizigo.id\/fi\/?p=101"},"modified":"2025-10-06T15:57:24","modified_gmt":"2025-10-06T15:57:24","slug":"peruna-vastaan-riisi-ravintotaulukko","status":"publish","type":"post","link":"https:\/\/gizigo.id\/fi\/peruna-vastaan-riisi-ravintotaulukko\/","title":{"rendered":"Peruna vs riisi: ravintoarvotaulukko"},"content":{"rendered":"\n<p>Kumpi on terveellisempi, peruna vai riisi? T\u00e4ss\u00e4 lyhyt vastaus:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2023\/03\/Potato-vs-Rice-Nutrition-Chart-Summary-rev.jpg?w=1290&#038;ssl=1\" alt=\"Potato vs Rice Nutrition Chart Summary\" class=\"wp-image-2063\"\/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Kokonaisuutena peruna on ravintoarvoiltaan parempi, koska siin\u00e4 on enemm\u00e4n ravintokuitua, vitamiineja ja kivenn\u00e4isaineita. Lis\u00e4ksi siin\u00e4 on v\u00e4hemm\u00e4n kaloreita, hiilihydraatteja ja rasvoja.<\/li>\n\n\n\n<li>Peruna sis\u00e4lt\u00e4\u00e4 enemm\u00e4n ravintokuitua, B-vitamiineja, magnesiumia, fosfaattia, kaliumia, rautaa, kuparia ja kalsiumia kuin valkoinen riisi. N\u00e4m\u00e4 ravintoaineet tukevat syd\u00e4n- ja verenkiertoelimist\u00f6n terveytt\u00e4, ruoansulatusta ja immuunij\u00e4rjestelm\u00e4\u00e4.<\/li>\n\n\n\n<li>Perunassa on v\u00e4hemm\u00e4n kaloreita kuin valkoisessa riisiss\u00e4.<\/li>\n\n\n\n<li>Se sis\u00e4lt\u00e4\u00e4 A-vitamiinia, beetakaroteenia ja C-vitamiinia, joita valkoisesta riisist\u00e4 ei saa.<\/li>\n\n\n\n<li>Valkoisella riisill\u00e4 on pieni etu joidenkin ravintoaineiden (rasva, proteiinit, sinkki) osalta. Mutta peruna ei j\u00e4\u00e4 kauas j\u00e4lkeen, sill\u00e4 siin\u00e4 on samoja ravintoaineita pienempin\u00e4 m\u00e4\u00e4rin\u00e4.<\/li>\n\n\n\n<li>Perunalla on korkeampi glykeeminen indeksi kuin valkoisella riisill\u00e4. Diabeetikoille suosittelen <strong><a href=\"https:\/\/gizigo.id\/en\/potatoes-vs-brown-rice-nutrition-chart\/\">t\u00e4ysjyv\u00e4riisi\u00e4, sill\u00e4 sen GI-arvo on huomattavasti alhaisempi kuin perunan.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column has-theme-palette-7-background-color has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--40);padding-right:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40);padding-left:var(--wp--preset--spacing--40);flex-basis:70%\">\n<p class=\"has-text-align-center has-small-font-size\" id=\"table-of-contents\"><strong>TABLE OF CONTENTS<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#full-comparison\">Peruna vs riisi: ravintoarvotaulukko (t\u00e4ydellinen vertailu)<\/a><\/li>\n\n\n\n<li><a href=\"#detailed-comparisons\">Peruna vs riisi: yksityiskohtainen vertailu<\/a>\n<ul class=\"wp-block-list\">\n<li><a href=\"#calories-comparisons\">Kalorit \u2013 vertailu<\/a><\/li>\n\n\n\n<li><a href=\"#carbohydrates-comparison\"><\/a><a href=\"#carbohydrates-comparison\">Hiilihydraatit \u2013 vertailu<\/a><\/li>\n\n\n\n<li><a href=\"#fats-comparison\"><\/a><a href=\"#fats-comparison\">Rasvat \u2013 vertailu<\/a><\/li>\n\n\n\n<li><a href=\"#jar\"><\/a><a href=\"#protein-comparison\">Proteiinit \u2013 vertailu<\/a><\/li>\n\n\n\n<li><a href=\"#vitamins-comparison\">Vitamiinit \u2013 vertailu<\/a><\/li>\n\n\n\n<li><a href=\"#minerals-comparison\">Kivenn\u00e4isaineet \u2013 vertailu<\/a><\/li>\n\n\n\n<li><a href=\"#glycemic-index-comparison\">Glykeeminen indeksi \u2013 vertailu<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"#references\">L\u00e4hteet<\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading101_f36a8d-fe, .wp-block-kadence-advancedheading.kt-adv-heading101_f36a8d-fe[data-kb-block=\"kb-adv-heading101_f36a8d-fe\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading101_f36a8d-fe mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading101_f36a8d-fe[data-kb-block=\"kb-adv-heading101_f36a8d-fe\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading101_f36a8d-fe img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading101_f36a8d-fe[data-kb-block=\"kb-adv-heading101_f36a8d-fe\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"full-comparison\" class=\"kt-adv-heading101_f36a8d-fe wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading101_f36a8d-fe\"><strong><strong><strong>Peruna vs riisi: ravintoarvojen vertailu<\/strong><\/strong><\/strong><\/h2>\n\n\n\n<p class=\"has-text-align-center has-small-font-size\"><em>P\u00c4IVITETTY: Joitakin numeroiden muutoksia USDA:n uusimpien tietojen mukaan.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e4ll\u00e4 sivulla esitetyt ravintoarvot perustuvat <strong><a href=\"https:\/\/fdc.nal.usda.gov\/\">Yhdysvaltain maatalousministeri\u00f6n FoodData Central -tietokantaan<\/a><\/strong>. Arvot voivat vaihdella l\u00e4hteest\u00e4 riippuen.<\/p>\n\n\n\n<p>Alla on t\u00e4ydellinen vertailu perunan ja valkoisen riisin ravintoarvoista:<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Potato-vs-Rice-Nutrition-Chart-Full-Comparison-rev.jpg?w=1290&#038;ssl=1\" alt=\"Potato vs Rice Nutrition Chart Full Comparison\"\/><\/figure>\n<\/div>\n\n\n<p>Jos kuva ei lataudu, voit tarkastella vertailuja taulukosta alla. K\u00e4sittelen niiden yksityiskohtaisia eroja Viitearvojen (NRV) perusteella viimeisess\u00e4 osassa.<\/p>\n\n\n\n<table id=\"tablepress-1\" class=\"tablepress tablepress-id-1\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>RAVINTOAINEET<\/strong><\/th><th class=\"column-2\"><strong>PERUNA<\/strong> <em>(Russet, uunissa paistettu)<\/em><\/th><th class=\"column-3\"><strong>VALKOINEN RIIISI<\/strong> <em>(Kypsennetty)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Kalorit<\/strong><\/td><td class=\"column-2\">95 kcal<\/td><td class=\"column-3\">130 kcal<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Hiilihydraatit<\/strong><\/td><td class=\"column-2\">21,4 grammaa<\/td><td class=\"column-3\">28,7 grammaa<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Rasvat<\/strong><\/td><td class=\"column-2\">0,13 grammaa<\/td><td class=\"column-3\">0,19 grammaa<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Proteiini<\/strong><\/td><td class=\"column-2\">2,63 grammaa<\/td><td class=\"column-3\">2,36 grammaa<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Ravintokuitu<\/strong><\/td><td class=\"column-2\">2,3 grammaa<\/td><td class=\"column-3\">&#8211;<\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>A-vitamiini<\/strong><\/td><td class=\"column-2\">10 IU<\/td><td class=\"column-3\">&#8211;<\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>Beetakaroteeni<\/strong><\/td><td class=\"column-2\">6 mikrogrammaa<\/td><td class=\"column-3\">&#8211;<\/td>\n<\/tr>\n<tr class=\"row-9\">\n\t<td class=\"column-1\"><strong>B1-vitamiini<\/strong><\/td><td class=\"column-2\">0,067 milligrammaa<\/td><td class=\"column-3\">0,164 milligrammaa<\/td>\n<\/tr>\n<tr class=\"row-10\">\n\t<td class=\"column-1\"><strong>B2-vitamiini<\/strong><\/td><td class=\"column-2\">0,04 milligrammaa<\/td><td class=\"column-3\">0,01 milligrammaa<\/td>\n<\/tr>\n<tr class=\"row-11\">\n\t<td class=\"column-1\"><strong>B3-vitamiini<\/strong><\/td><td class=\"column-2\">1,53 milligrammaa<\/td><td class=\"column-3\">1,49 milligrammaa<\/td>\n<\/tr>\n<tr class=\"row-12\">\n\t<td class=\"column-1\"><strong>B5-vitamiini<\/strong><\/td><td class=\"column-2\">0,38 milligrammaa<\/td><td class=\"column-3\">0,397 milligrammaa<\/td>\n<\/tr>\n<tr class=\"row-13\">\n\t<td class=\"column-1\"><strong>B6-vitamiini<\/strong><\/td><td class=\"column-2\">0,354 milligrammaa<\/td><td class=\"column-3\">0,05 milligrammaa<\/td>\n<\/tr>\n<tr class=\"row-14\">\n\t<td class=\"column-1\"><strong>B9-vitamiini<\/strong><\/td><td class=\"column-2\">&#8211;<\/td><td class=\"column-3\">57 mikrogrammaa<\/td>\n<\/tr>\n<tr class=\"row-15\">\n\t<td class=\"column-1\"><strong>C-vitamiini<\/strong><\/td><td class=\"column-2\">8,3 milligrammaa<\/td><td class=\"column-3\">&#8211;<\/td>\n<\/tr>\n<tr class=\"row-16\">\n\t<td class=\"column-1\"><strong>Magnesium<\/strong><\/td><td class=\"column-2\">30 milligrammaa<\/td><td class=\"column-3\">8 milligrammaa<\/td>\n<\/tr>\n<tr class=\"row-17\">\n\t<td class=\"column-1\"><strong>Fosfaatti<\/strong><\/td><td class=\"column-2\">71 milligrammaa<\/td><td class=\"column-3\">33 milligrammaa<\/td>\n<\/tr>\n<tr class=\"row-18\">\n\t<td class=\"column-1\"><strong>Kalium<\/strong><\/td><td class=\"column-2\">550 milligrammaa<\/td><td class=\"column-3\">26 milligrammaa<\/td>\n<\/tr>\n<tr class=\"row-19\">\n\t<td class=\"column-1\"><strong>Rauta<\/strong><\/td><td class=\"column-2\">1,07 milligrammaa<\/td><td class=\"column-3\">1,46 milligrammaa<\/td>\n<\/tr>\n<tr class=\"row-20\">\n\t<td class=\"column-1\"><strong>Kupari<\/strong><\/td><td class=\"column-2\">0,107 milligrammaa<\/td><td class=\"column-3\">0,07 milligrammaa<\/td>\n<\/tr>\n<tr class=\"row-21\">\n\t<td class=\"column-1\"><strong>Kalsium<\/strong><\/td><td class=\"column-2\">18 milligrammaa<\/td><td class=\"column-3\">1 milligramma<\/td>\n<\/tr>\n<tr class=\"row-22\">\n\t<td class=\"column-1\"><strong>Sinkki<\/strong><\/td><td class=\"column-2\">0,35 milligrammaa<\/td><td class=\"column-3\">0,4 milligrammaa<\/td>\n<\/tr>\n<tr class=\"row-23\">\n\t<td class=\"column-1\"><strong>Glykeeminen indeksi<\/strong><\/td><td class=\"column-2\">82<\/td><td class=\"column-3\">72<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-1 from cache -->\n\n\n<p>Monien mittareiden perusteella <strong>peruna on ravintoarvoiltaan terveellisempi kuin riisi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pit\u00e4isik\u00f6 siis kaikkien luopua valkoisesta riisist\u00e4 ja sy\u00f6d\u00e4 pelk\u00e4st\u00e4\u00e4n perunoita?<\/h3>\n\n\n\n<p>Asia ei ole niin yksinkertainen.<\/p>\n\n\n\n<p>Riisi, erityisesti valkoinen riisi, on ollut perusruokani koko el\u00e4m\u00e4ni ajan. En usko olevani ainoa. Riisi on t\u00e4rkein hiilihydraattien l\u00e4hde 90 %:lle Aasian v\u00e4est\u00f6st\u00e4 ja 60 %:lle maailman v\u00e4est\u00f6st\u00e4.<sup><strong><a href=\"#references\">2<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Aasialaisena minun t\u00e4ytyy my\u00f6nt\u00e4\u00e4, ett\u00e4 olemme liian riippuvaisia riisist\u00e4. Esimerkiksi seuraava tarina kuvaa sit\u00e4 hyvin.<\/p>\n\n\n\n<p>Kotimaassani (joka tunnetaan maailmanlaajuisesti Balin saaresta) meill\u00e4 on outo k\u00e4sitys riisist\u00e4: Ateria lasketaan \u201cruoaksi\u201d VAIN, jos sit\u00e4 sy\u00f6d\u00e4\u00e4n riisin kanssa.<\/p>\n\n\n\n<p>Muiden hiilihydraattil\u00e4hteiden sy\u00f6minen? Sit\u00e4 kutsuttaisiin \u201cv\u00e4lipalaksi\u201d, ei varsinaiseksi ruokailuksi.<\/p>\n\n\n\n<p>Eik\u00e4 siihen lopu \u2014 jotkut aasialaiset menev\u00e4t viel\u00e4 pidemm\u00e4lle: heid\u00e4n mukaansa vatsa ei tunnu t\u00e4ydelt\u00e4, elleiv\u00e4t he ole sy\u00f6neet riisi\u00e4. Ei v\u00e4li\u00e4, vaikka olisi juuri sy\u00f6nyt valtavan m\u00e4\u00e4r\u00e4n muuta ruokaa, n\u00e4lk\u00e4 riisille pysyy. Ja t\u00e4m\u00e4 rajoittuu vain valkoiseen riisiin. Punaista, mustaa tai <strong><a href=\"https:\/\/gizigo.id\/en\/white-vs-brown-rice-nutrition-chart\/\">t\u00e4ysjyv\u00e4riisi\u00e4 <\/a><\/strong>ei pidet\u00e4 &#8220;oikeana&#8221; riisin\u00e4.<\/p>\n\n\n\n<p>Ravitsemustieteilij\u00e4ksi opiskeltuani opin tuntemaan monia eri hiilihydraattil\u00e4hteit\u00e4. Peruna on yksi niist\u00e4 \u2014 l\u00e4nsimaisessa keitti\u00f6ss\u00e4 se on t\u00e4rke\u00e4 hiilihydraattien l\u00e4hde. Mutta kansani riisiriippuvainen ajattelutapa on est\u00e4nyt perunansy\u00f6nnin levi\u00e4mist\u00e4.<\/p>\n\n\n\n<p>Kulttuurisen n\u00e4k\u00f6kulman lis\u00e4ksi suurin osa Aasian maataloudesta perustuu riisin viljelyyn. Riisi\u00e4 on viljelty ihmiskunnassa jo hyvin pitk\u00e4\u00e4n \u2014 joidenkin arvioiden mukaan jo vuodesta <strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2759204\/\">8000 eaa<\/a><\/strong>.<\/p>\n\n\n\n<p>On mahdotonta ajatella, ett\u00e4 kaikki nuo riisipellot muutettaisiin nopeasti muiden kasvien viljelyyn. Se vaatisi valtavia, hallitusten koordinoimia toimia, jos ihmiset haluttaisiin siirt\u00e4\u00e4 sy\u00f6m\u00e4\u00e4n perunan sijaan riisi\u00e4.<\/p>\n\n\n\n<p>Kyll\u00e4, peruna on terveellisempi kuin riisi, mutta on ep\u00e4todenn\u00e4k\u00f6ist\u00e4, ett\u00e4 ihmiset lopettaisivat riisin sy\u00f6misen l\u00e4hiaikoina.<\/p>\n\n\n\n<p>Ravitsemusterapeuttina sanon: ei ole pakko lopettaa riisin sy\u00f6mist\u00e4, jos et halua. Sek\u00e4 valkoinen riisi ett\u00e4 peruna ovat hyvi\u00e4 hiilihydraattien l\u00e4hteit\u00e4.<\/p>\n\n\n\n<p>Peruna sis\u00e4lt\u00e4\u00e4 enemm\u00e4n kuitua ja v\u00e4hemm\u00e4n kaloreita kuin valkoinen riisi, mik\u00e4 voi olla hy\u00f6dyksi painonpudotusruokavaliossa. Se sis\u00e4lt\u00e4\u00e4 my\u00f6s runsaammin ravintokuitua, joka voi auttaa hillitsem\u00e4\u00e4n ruokahalua.<sup><strong><a href=\"#references\">3<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Valitsetpa perunan tai valkoisen riisin, se on t\u00e4ysin sinun ja mieltymyksesi asia. Pid\u00e4 ateriat yksinkertaisina (esimerkiksi <strong><a href=\"https:\/\/gizigo.id\/en\/goat-meat-vs-chicken-nutrition-chart\/\">v\u00e4h\u00e4rasvainen vuohen- tai kananliha<\/a><\/strong> voi sopia hyvin), sill\u00e4 tarvitset muitakin ravintoaineita.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading101_a6d6d4-0a, .wp-block-kadence-advancedheading.kt-adv-heading101_a6d6d4-0a[data-kb-block=\"kb-adv-heading101_a6d6d4-0a\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading101_a6d6d4-0a mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading101_a6d6d4-0a[data-kb-block=\"kb-adv-heading101_a6d6d4-0a\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading101_a6d6d4-0a img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading101_a6d6d4-0a[data-kb-block=\"kb-adv-heading101_a6d6d4-0a\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"detailed-comparisons\" class=\"kt-adv-heading101_a6d6d4-0a wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading101_a6d6d4-0a\"><strong><strong>Peruna vs riisi yksityiskohtaisesti<\/strong><\/strong><\/h2>\n\n\n\n<p>T\u00e4m\u00e4n sivun viitearvoprosentit on laskettu Yhdysvaltain maatalousministeri\u00f6n Dietary Guideline for Americans -ohjeiden perusteella. <sup><strong><a href=\"#references\">4<\/a><\/strong><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading101_9e4847-30, .wp-block-kadence-advancedheading.kt-adv-heading101_9e4847-30[data-kb-block=\"kb-adv-heading101_9e4847-30\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading101_9e4847-30 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading101_9e4847-30[data-kb-block=\"kb-adv-heading101_9e4847-30\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading101_9e4847-30 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading101_9e4847-30[data-kb-block=\"kb-adv-heading101_9e4847-30\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"calories-comparisons\" class=\"kt-adv-heading101_9e4847-30 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading101_9e4847-30\"><strong><strong>Kalorit<\/strong><\/strong><\/h3>\n\n\n\n<p><strong>Valkoinen riisi sis\u00e4lt\u00e4\u00e4 46,8 % enemm\u00e4n kaloreita.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2023\/03\/Potato-vs-Rice-Nutrition-Chart-Comparison-Calories.jpg?w=1290&#038;ssl=1\" alt=\"Potato vs Rice Nutrition Chart Calories Comparison\" class=\"wp-image-2079\"\/><\/figure>\n<\/div>\n\n\n<p>Kalorien osalta valkoinen riisi tarjoaa enemm\u00e4n energiaa kuin peruna samassa painossa. 100 grammaa perunaa sis\u00e4lt\u00e4\u00e4 vain 95 kcal (3,96 % viitearvosta), kun taas valkoisessa riisiss\u00e4 on 130 kcal (5,42 % viitearvosta).<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>N\u00e4m\u00e4 painoon suhteutetut kalorivertailut ovat monille ihmisille t\u00e4rkeit\u00e4. K\u00e4yt\u00e4mme kaloreita mittaamaan energiam\u00e4\u00e4r\u00e4\u00e4, jota kehomme tarvitsee p\u00e4ivitt\u00e4isiin toimintoihin.<\/p>\n\n\n\n<p>Yksil\u00f6llinen energiantarve vaihtelee sukupuolen, i\u00e4n, painon, pituuden, aktiivisuustason ja stressitekij\u00f6iden mukaan. Esimerkiksi monet ihmiset kotimaassani ty\u00f6skentelev\u00e4t fyysisiss\u00e4 ammateissa. Valkoinen riisi on heille paljon suositumpaa, koska se antaa enemm\u00e4n energiaa raskasta ty\u00f6t\u00e4 varten.<\/p>\n\n\n\n<p>Kalorien saannin tulisi vastata elimist\u00f6n tarpeita. Liiallinen kalorien saanti muuttuu rasvaksi ja lis\u00e4\u00e4 lihavuuden sek\u00e4 muiden ei-tarttuvien sairauksien riski\u00e4.<sup><strong><a href=\"#references\">5<\/a><\/strong><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading101_469f59-dd, .wp-block-kadence-advancedheading.kt-adv-heading101_469f59-dd[data-kb-block=\"kb-adv-heading101_469f59-dd\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading101_469f59-dd mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading101_469f59-dd[data-kb-block=\"kb-adv-heading101_469f59-dd\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading101_469f59-dd img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading101_469f59-dd[data-kb-block=\"kb-adv-heading101_469f59-dd\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"carbohydrates-comparison\" class=\"kt-adv-heading101_469f59-dd wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading101_469f59-dd\"><strong><strong><strong>Hiilihydraatit<\/strong><\/strong><\/strong><\/h3>\n\n\n\n<p><strong>Valkoinen riisi sis\u00e4lt\u00e4\u00e4 34,1 % enemm\u00e4n hiilihydraatteja.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2023\/03\/Potato-vs-Rice-Nutrition-Chart-Comparison-Carbohydrates.jpg?w=1290&#038;ssl=1\" alt=\"Potato vs Rice Nutrition Chart Carbohydrates Comparison\" class=\"wp-image-2084\"\/><\/figure>\n<\/div>\n\n\n<p>Perunassa on v\u00e4hemm\u00e4n hiilihydraatteja kuin valkoisessa riisiss\u00e4. 100 grammassa perunaa on vain 21,4 grammaa hiilihydraatteja (5,94 % viitearvosta), kun taas valkoisessa riisiss\u00e4 niit\u00e4 on 28,7 grammaa (7,97 % viitearvosta).<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Hiilihydraatit ovat ihmisen t\u00e4rkein energianl\u00e4hde. Elimemme, erityisesti aivot, ovat hyvin riippuvaisia hiilihydraattien saatavuudesta. [3] Siksi ei ole yll\u00e4tt\u00e4v\u00e4\u00e4, ett\u00e4 suositeltu hiilihydraattien saanti on noin 45\u201365 % p\u00e4ivitt\u00e4isest\u00e4 energiasta.<sup><strong><a href=\"#references\">6<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Mit\u00e4 tapahtuu, jos saamme hiilihydraatteja v\u00e4hemm\u00e4n kuin suositus?<\/p>\n\n\n\n<p>Kehomme alkaa hajottaa lihasten proteiineja. Maksa muuttaa varastoituneen rasvan ketoaineiksi energiaksi. T\u00e4t\u00e4 proteiinien hajoamista kutsutaan ketooosiksi, ja se ilmenee yleens\u00e4 3\u20134 p\u00e4iv\u00e4n kuluttua hiilihydraattien rajoittamisesta. Sit\u00e4 seuraa niin sanottu keto-flunssa, jonka oireita ovat pahoinvointi, energian puute ja p\u00e4\u00e4ns\u00e4rky.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading101_df3db8-36, .wp-block-kadence-advancedheading.kt-adv-heading101_df3db8-36[data-kb-block=\"kb-adv-heading101_df3db8-36\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading101_df3db8-36 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading101_df3db8-36[data-kb-block=\"kb-adv-heading101_df3db8-36\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading101_df3db8-36 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading101_df3db8-36[data-kb-block=\"kb-adv-heading101_df3db8-36\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"fats-comparison\" class=\"kt-adv-heading101_df3db8-36 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading101_df3db8-36\"><strong>Rasvat<\/strong><\/h3>\n\n\n\n<p><strong>Valkoinen riisi sis\u00e4lt\u00e4\u00e4 46.1 % enemm\u00e4n rasvaa.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Potato-vs-Rice-Nutrition-Chart-Comparison-Fats-rev.jpg?w=1290&#038;ssl=1\" alt=\"Potato vs Rice Nutrition Chart Fats Comparison\" class=\"wp-image-2686\"\/><\/figure>\n<\/div>\n\n\n<p>Perunassa on 0,13 g rasvaa (0,19 % p\u00e4ivitt\u00e4isest\u00e4 saantisuosituksesta), kun taas valkoisessa riisiss\u00e4 on 0,19 g rasvaa (0,28 % saantisuosituksesta). [1]<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup> Valkoinen riisi sis\u00e4lt\u00e4\u00e4 siis prosentuaalisesti enemm\u00e4n rasvaa.<\/p>\n\n\n\n<p>Rasvakudos varastoi energiaa elimist\u00f6lle. Rasvat toimivat my\u00f6s pehmusteena ja suojaavat elimi\u00e4, s\u00e4\u00e4telev\u00e4t ruumiinl\u00e4mp\u00f6\u00e4, muodostavat solukalvoja sek\u00e4 tuottavat t\u00e4rkeit\u00e4 aineita, kuten hormoneja, sappinestett\u00e4 ja D-vitamiinia.<\/p>\n\n\n\n<p>Liiallinen rasvan saanti johtaa lihavuuteen, mik\u00e4 lis\u00e4\u00e4 ei-tarttuvien sairauksien riski\u00e4.<sup><a href=\"#reference\"><strong>3<\/strong><\/a><\/sup><\/p>\n\n\n\n<p>Toisaalta liian v\u00e4h\u00e4inen rasvan saanti aiheuttaa iho-ongelmia, hiustenl\u00e4ht\u00f6\u00e4, heikentynytt\u00e4 vastustuskyky\u00e4 ja rasvaliukoisten vitamiinien puutetta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading101_aa8dbc-1c, .wp-block-kadence-advancedheading.kt-adv-heading101_aa8dbc-1c[data-kb-block=\"kb-adv-heading101_aa8dbc-1c\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading101_aa8dbc-1c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading101_aa8dbc-1c[data-kb-block=\"kb-adv-heading101_aa8dbc-1c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading101_aa8dbc-1c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading101_aa8dbc-1c[data-kb-block=\"kb-adv-heading101_aa8dbc-1c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"protein-comparison\" class=\"kt-adv-heading101_aa8dbc-1c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading101_aa8dbc-1c\"><strong>Proteiinit<\/strong><\/h3>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 28,6 % enemm\u00e4n proteiinia.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2023\/03\/Potato-vs-Rice-Nutrition-Chart-Comparison-Protein.jpg?w=1290&#038;ssl=1\" alt=\"Potato vs Rice Nutrition Chart Protein Comparison\" class=\"wp-image-2088\"\/><\/figure>\n<\/div>\n\n\n<p>Proteiinin osalta perunalla on pieni etu verrattuna valkoiseen riisiin. 100 grammassa perunaa on 2,63 grammaa proteiinia (2,92 % viitearvosta), kun taas valkoisessa riisiss\u00e4 on 2,36 grammaa proteiinia (7,97 % viitearvosta).<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Proteiini on lihasten rakennusaine. Se osallistuu my\u00f6s aineenvaihduntaentsyymien tuotantoon, kuljettaa muita ravintoaineita, auttaa hormonien muodostuksessa ja yll\u00e4pit\u00e4\u00e4 elimist\u00f6n elektrolyyttitasapainoa.<\/p>\n\n\n\n<p>Proteiinin puute voi aiheuttaa lasten kasvun hidastumista, aivojen kehityksen hidastumista, munuaisten toiminnan heikkenemist\u00e4 ja heikent\u00e4\u00e4 immuunij\u00e4rjestelm\u00e4\u00e4.<sup><strong><a href=\"#references\">3<\/a><\/strong><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading101_907bef-df, .wp-block-kadence-advancedheading.kt-adv-heading101_907bef-df[data-kb-block=\"kb-adv-heading101_907bef-df\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading101_907bef-df mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading101_907bef-df[data-kb-block=\"kb-adv-heading101_907bef-df\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading101_907bef-df img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading101_907bef-df[data-kb-block=\"kb-adv-heading101_907bef-df\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"fibers\" class=\"kt-adv-heading101_907bef-df wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading101_907bef-df\">Ravintokuitu<\/h3>\n\n\n\n<p><strong><strong>Peruna sis\u00e4lt\u00e4\u00e4 475 % enemm\u00e4n ravintokuitua.<\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Potato-vs-Rice-Nutrition-Chart-Comparison-Dietary-Fiber-rev.jpg?w=1290&#038;ssl=1\" alt=\"Potato vs Rice Nutrition Chart Dietary Fibers Comparison\" class=\"wp-image-2687\"\/><\/figure>\n<\/div>\n\n\n<p>Perunassa on yksinkertaisesti paljon enemm\u00e4n ravintokuitua kuin valkoisessa riisiss\u00e4. 100 grammassa perunaa on 2,3 grammaa ravintokuitua (6,76 % viitearvosta), kun taas valkoisessa riisiss\u00e4 on vain 0,4 grammaa (1,18 % viitearvosta)<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Yleisesti ottaen ravintokuitu tukee ruoansulatusta, parantaa insuliiniherkkyytt\u00e4, hidastaa ravintoaineiden imeytymist\u00e4 mahalaukussa, ehk\u00e4isee tulehduksia ja syd\u00e4n- ja verisuonitauteja sek\u00e4 edist\u00e4\u00e4 hyvien bakteerien kasvua ruoansulatusj\u00e4rjestelm\u00e4ss\u00e4.<sup><a href=\"#reference\"><strong>8<\/strong><\/a><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading101_ccc34d-f7, .wp-block-kadence-advancedheading.kt-adv-heading101_ccc34d-f7[data-kb-block=\"kb-adv-heading101_ccc34d-f7\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading101_ccc34d-f7 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading101_ccc34d-f7[data-kb-block=\"kb-adv-heading101_ccc34d-f7\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading101_ccc34d-f7 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading101_ccc34d-f7[data-kb-block=\"kb-adv-heading101_ccc34d-f7\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"vitamins-comparison\" class=\"kt-adv-heading101_ccc34d-f7 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading101_ccc34d-f7\"><strong>Vitamiinit<\/strong><\/h3>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 A-vitamiinia. Valkoisessa riisiss\u00e4 oletetaan olevan nolla A-vitamiinia.<\/strong><\/p>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 beetakaroteenia. Valkoisessa riisiss\u00e4 oletetaan olevan nolla beetakaroteenia.<\/strong><\/p>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 59 % enemm\u00e4n B1-vitamiinia.<\/strong><\/p>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 300 % enemm\u00e4n B2-vitamiinia.<\/strong><\/p>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 3 % enemm\u00e4n B3-vitamiinia.<\/strong><\/p>\n\n\n\n<p><strong>Valkoinen riisi sis\u00e4lt\u00e4\u00e4 4 % enemm\u00e4n B5-vitamiinia.<\/strong><\/p>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 608 % enemm\u00e4n B6-vitamiinia.<\/strong><\/p>\n\n\n\n<p><strong>Valkoinen riisi sis\u00e4lt\u00e4\u00e4 B9-vitamiinia. Perunassa ei oleteta olevan folaattia.<\/strong><\/p>\n\n\n\n<p><strong>Potato contains vitamin C. Assumed zero amount of vitamin C in white rice.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/11\/Potato-vs-Rice-Nutrition-Chart-Comparison-Vitamin-rev.jpg?w=1290&#038;ssl=1\" alt=\"Potato vs Rice Nutrition Chart Vitamins Comparison\"\/><\/figure>\n<\/div>\n\n\n<p>Peruna on j\u00e4lleen ravintoarvoiltaan parempi kuin valkoinen riisi, lukuun ottamatta B9-vitamiinia ja hieman pienemp\u00e4\u00e4 B5-vitamiinim\u00e4\u00e4r\u00e4\u00e4.<\/p>\n\n\n\n<p>Alla on taulukko, jossa verrataan perunan ja valkoisen riisin vitamiineja.<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup><\/p>\n\n\n\n<table id=\"tablepress-2\" class=\"tablepress tablepress-id-2\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>VITAMIINI<\/strong><\/th><th class=\"column-2\"><strong>PERUNA*<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>VALKOINEN RIIISI**<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>A-vitamiini<\/strong><\/td><td class=\"column-2\">10 IU <em>(0,37 %)<\/em><\/td><td class=\"column-3\"><em>Oletettu nolla<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Beetakaroteeni<\/strong><\/td><td class=\"column-2\">6 mikrogrammaa<\/td><td class=\"column-3\"><em>Oletettu nolla<\/em><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>B1-vitamiini<\/strong><\/td><td class=\"column-2\">0,067 milligrammaa <em>(5,58 %)<\/em><\/td><td class=\"column-3\">0,0164 milligrammaa <em>(13,67 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>B2-vitamiini<\/strong><\/td><td class=\"column-2\">0,04 milligrammaa <em>(3,08 %)<\/em><\/td><td class=\"column-3\">0,01 milligrammaa <em>(0,77 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>B3-vitamiini<\/strong><\/td><td class=\"column-2\">1,53 milligrammaa <em>(9,56 %)<\/em><\/td><td class=\"column-3\">1,49 milligrammaa <em>(9,31 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>B5-vitamiini<\/strong><\/td><td class=\"column-2\">0,38 milligrammaa <em>(7,6 %)<\/em><\/td><td class=\"column-3\">0,397 milligrammaa <em>(7,94 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>B6-vitamiini<\/strong><\/td><td class=\"column-2\">0,354 milligrammaa <em>(27,23 %)<\/em><\/td><td class=\"column-3\">0,05 milligrammaa <em>(3,85 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-9\">\n\t<td class=\"column-1\"><strong>B9-vitamiini<\/strong><\/td><td class=\"column-2\"><em>Oletettu nolla<\/em><\/td><td class=\"column-3\">57 mikrogrammaa <em>(14,25 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-10\">\n\t<td class=\"column-1\"><strong>C-vitamiini<\/strong><\/td><td class=\"column-2\">8,3 milligrammaa <em>(9,22 %)<\/em><\/td><td class=\"column-3\"><em>Oletettu nolla<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-2 from cache -->\n\n\n<p>Koska A-vitamiini on rasvaliukoinen, se auttaa geenien ilmentymisess\u00e4, n\u00e4k\u00f6kyvyss\u00e4, solujen jakautumisessa, immuunij\u00e4rjestelm\u00e4ss\u00e4 sek\u00e4 kehon kasvussa ja kehityksess\u00e4. A-vitamiinin puute aiheuttaa h\u00e4m\u00e4r\u00e4sokeutta (nyktalopia).<\/p>\n\n\n\n<p>B-vitamiini toimii koentsyymin\u00e4 energiantuotannossa. B-vitamiinin puute aiheuttaa beriberi-taudin, jonka oireita ovat k\u00e4sien ja jalkojen tunnottomuus, lihasvoiman heikkeneminen, halvaus ja syd\u00e4men rytmih\u00e4iri\u00f6t (arytmia). B12-vitamiinin puute aiheuttaa my\u00f6s ep\u00e4kypsien punasolujen muodostumista, mik\u00e4 johtaa makrosyyttiseen anemiaan.<sup><strong><a href=\"#references\">5<\/a><\/strong><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading101_be78f2-5d, .wp-block-kadence-advancedheading.kt-adv-heading101_be78f2-5d[data-kb-block=\"kb-adv-heading101_be78f2-5d\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading101_be78f2-5d mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading101_be78f2-5d[data-kb-block=\"kb-adv-heading101_be78f2-5d\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading101_be78f2-5d img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading101_be78f2-5d[data-kb-block=\"kb-adv-heading101_be78f2-5d\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"minerals-comparison\" class=\"kt-adv-heading101_be78f2-5d wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading101_be78f2-5d\"><strong>Kivenn\u00e4isaineet<\/strong><\/h3>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 275 % enemm\u00e4n magnesiumia.<\/strong><\/p>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 115,1 % enemm\u00e4n fosfaattia.<\/strong><\/p>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 2015,4 % enemm\u00e4n kaliumia.<\/strong><\/p>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 52,9 % enemm\u00e4n kuparia.<\/strong><\/p>\n\n\n\n<p><strong>Peruna sis\u00e4lt\u00e4\u00e4 1700 % enemm\u00e4n kalsiumia.<\/strong><\/p>\n\n\n\n<p><strong>Valkoinen riisi sis\u00e4lt\u00e4\u00e4 36,4 % enemm\u00e4n rautaa.<\/strong><\/p>\n\n\n\n<p><strong>Valkoinen riisi sis\u00e4lt\u00e4\u00e4 14,3 % enemm\u00e4n sinkki\u00e4.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2023\/03\/Potato-vs-Rice-Nutrition-Chart-Comparison-Minerals.jpg?w=1290&#038;ssl=1\" alt=\"Potato vs Rice Nutrition Chart Minerals Comparison\" class=\"wp-image-2094\"\/><\/figure>\n<\/div>\n\n\n<p>Peruna on selv\u00e4 voittaja. Se sis\u00e4lt\u00e4\u00e4 huomattavasti enemm\u00e4n kivenn\u00e4isaineita verrattuna valkoiseen riisiin.<\/p>\n\n\n\n<p>Alla on taulukko, jossa verrataan perunan ja valkoisen riisin kivenn\u00e4isaineita.<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup><\/p>\n\n\n\n<table id=\"tablepress-3\" class=\"tablepress tablepress-id-3\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>KIVENN\u00c4ISAINEET<\/strong><\/th><th class=\"column-2\"><strong>PERUNA*<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>VALKOINEN RIIISI**<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Magnesium<\/strong><\/td><td class=\"column-2\">30 milligrammaa <em>(7,50 %)<\/em><\/td><td class=\"column-3\">8 milligrammaa <em>(2,00 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Fosfaatti<\/strong><\/td><td class=\"column-2\">71 milligrammaa <em>(10,14 %)<\/em><\/td><td class=\"column-3\">33 milligrammaa <em>(4,71 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Kalium<\/strong><\/td><td class=\"column-2\">550 milligrammaa <em>(16,18 %)<\/em><\/td><td class=\"column-3\">26 milligrammaa <em>(0,76 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Rauta<\/strong><\/td><td class=\"column-2\">1,07 milligrammaa <em>(13,38 %)<\/em><\/td><td class=\"column-3\">1,46 milligrammaa <em>(18,25 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Kupari<\/strong><\/td><td class=\"column-2\">0,107 milligrammaa <em>(11,89 %)<\/em><\/td><td class=\"column-3\">0,07 milligrammaa <em>(7,78 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>Kalsium<\/strong><\/td><td class=\"column-2\">18 milligrammaa <em>(1,80 %)<\/em><\/td><td class=\"column-3\">1 milligramma <em>(0,10 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>Sinkki<\/strong><\/td><td class=\"column-2\">0,35 milligrammaa <em>(3,18 %)<\/em><\/td><td class=\"column-3\">0,4 milligrammaa <em>(3,64 %)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-3 from cache -->\n\n\n<p>Magnesium tukee monia entsyymej\u00e4 ja solutoimintoja, auttaa lihasten rentoutumisessa ja vahvistaa immuunij\u00e4rjestelm\u00e4\u00e4. Magnesiumin puute aiheuttaa oksentelua, ripulia ja aliravitsemusta.<\/p>\n\n\n\n<p>Fosfaatti auttaa luiden ja hampaiden muodostumisessa, DNA:n ja RNA:n tuotannossa sek\u00e4 veren pH:n s\u00e4\u00e4telyss\u00e4. Fosfaatin puute on harvinaista, koska sit\u00e4 on runsaasti useimmissa elintarvikkeissa.<\/p>\n\n\n\n<p>Kalium tasapainottaa elimist\u00f6n elektrolyyttej\u00e4, nestett\u00e4 ja solujen eheytt\u00e4. Se toimii my\u00f6s v\u00e4litt\u00e4j\u00e4aineena ja auttaa lihasten supistumisessa. Kaliumin puutteen oireita ovat munuaiskivet, kohonnut verenpaine ja luiden kaliumvarastojen v\u00e4heneminen. L\u00e4\u00e4kkeet, jotka sis\u00e4lt\u00e4v\u00e4t diureettisia, steroidisia tai laksatiivisia aineita, lis\u00e4\u00e4v\u00e4t kaliumin puutteen riski\u00e4.<sup><strong><a href=\"#references\">5<\/a><\/strong><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading101_e808c4-4f, .wp-block-kadence-advancedheading.kt-adv-heading101_e808c4-4f[data-kb-block=\"kb-adv-heading101_e808c4-4f\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading101_e808c4-4f mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading101_e808c4-4f[data-kb-block=\"kb-adv-heading101_e808c4-4f\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading101_e808c4-4f img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading101_e808c4-4f[data-kb-block=\"kb-adv-heading101_e808c4-4f\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"glycemic-index-comparison\" class=\"kt-adv-heading101_e808c4-4f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading101_e808c4-4f\"><strong>Glykeeminen indeksi<\/strong><\/h3>\n\n\n\n<p>Mielenkiintoista kyll\u00e4, perunan glykeeminen indeksi vaihtelee sen k\u00e4sittelytavan mukaan. Valkoisen riisin glykeeminen indeksi pysyy sen sijaan vakiona, arvo 72.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2023\/03\/Potato-vs-Rice-Nutrition-Chart-Comparison-Glycemic-Index.jpg?w=1290&#038;ssl=1\" alt=\"Potato vs Rice Nutrition Chart Glycemic Index Comparison\" class=\"wp-image-2121\"\/><\/figure>\n<\/div>\n\n\n<p>GI-arvot vaihtelevat eri raaka-aineissa. Sama raaka-aine voi saada eri GI-arvon riippuen seuraavista tekij\u00f6ist\u00e4:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K\u00e4sittely.<\/strong> Riisi, josta on poistettu kuorikerros ja joka on hiottu, saa korkeamman GI-arvon kuin mahdollisimman v\u00e4h\u00e4n k\u00e4sitelty riisi.<\/li>\n\n\n\n<li><strong>Fyysinen muoto.<\/strong> Hienoksi jauhetut viljat sulavat helpommin kuin karkeammin jauhetut. Helposti sulavat ruoat nostavat verensokeria nopeammin ja niill\u00e4 on korkeampi GI-arvo.<\/li>\n\n\n\n<li><strong>Ravintokuitu.<\/strong> Runsaskuituiset ruoat sulavat hitaammin eiv\u00e4tk\u00e4 nosta verensokeria yht\u00e4 helposti, joten niiden GI-arvo on alhaisempi.<\/li>\n\n\n\n<li><strong>Kypsyysaste.<\/strong> Kypsill\u00e4 hedelmill\u00e4 ja vihanneksilla on taipumus korkeampaan GI-arvoon.<\/li>\n\n\n\n<li><strong>Rasva- ja happopitoisuus.<\/strong> Elintarvikkeet, joissa on runsaasti rasvaa ja happoja, muuttuvat glukoosiksi hitaammin eiv\u00e4tk\u00e4 siksi nosta verensokeria yht\u00e4 nopeasti.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/li>\n<\/ul>\n\n\n\n<p>Alla on taulukko, jossa esitet\u00e4\u00e4n eri tavoin k\u00e4siteltyjen perunoiden glykeeminen indeksi.<sup><a href=\"#reference\"><strong>10<\/strong><\/a><\/sup><\/p>\n\n\n\n<table id=\"tablepress-4\" class=\"tablepress tablepress-id-4\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>RUOAT<\/strong><\/th><th class=\"column-2\"><strong>GLYKEEMINEN INDEKSI<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Paahdetut perunat<\/td><td class=\"column-2\">111 (korkea)<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Perunamuusijauhe<\/td><td class=\"column-2\">87 (korkea)<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Keitetyt perunat<\/td><td class=\"column-2\">82 (korkea)<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Ranskalaiset perunat<\/td><td class=\"column-2\">73 (korkea)<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Valkoinen riisi<\/td><td class=\"column-2\">72 (korkea)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-4 from cache -->\n\n\n<p>Kaikilla n\u00e4ill\u00e4 on korkea glykeeminen indeksi. Mit\u00e4 se tarkoittaa?<\/p>\n\n\n\n<p>Glykeeminen indeksi kertoo, kuinka nopeasti tietty ruoka nostaa verensokeritasoa. Mit\u00e4 korkeampi GI-arvo, sit\u00e4 nopeammin verensokeri nousee. T\u00e4m\u00e4 ei kuitenkaan tarkoita, ett\u00e4 peruna olisi \u201chuono\u201d ruoka vain siksi, ett\u00e4 sen GI-arvo on korkea.<\/p>\n\n\n\n<p>Esimerkiksi, jos tyypin 1 diabeetikon verensokeri laskee liian alas, nopea korkean GI-arvon ruoan nauttiminen voi auttaa h\u00e4nt\u00e4 pysym\u00e4\u00e4n hengiss\u00e4 ja v\u00e4ltt\u00e4m\u00e4\u00e4n vakavat seuraukset. Kuten useimpien ruokien kohdalla, my\u00f6s korkean glykeemisen indeksin ruokia voi sis\u00e4llytt\u00e4\u00e4 terveelliseen ja tasapainoiseen ruokavalioon.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading101_641528-e5, .wp-block-kadence-advancedheading.kt-adv-heading101_641528-e5[data-kb-block=\"kb-adv-heading101_641528-e5\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading101_641528-e5 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading101_641528-e5[data-kb-block=\"kb-adv-heading101_641528-e5\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading101_641528-e5 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading101_641528-e5[data-kb-block=\"kb-adv-heading101_641528-e5\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"references\" class=\"kt-adv-heading101_641528-e5 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading101_641528-e5\"><strong><strong>L\u00e4hteet<\/strong><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>FoodData Central. USDA. Accessed January 14, 2023. <a href=\"https:\/\/fdc.nal.usda.gov\/index.html\"><u>https:\/\/fdc.nal.usda.gov\/index.html<\/u><\/a>&nbsp;<\/li>\n\n\n\n<li>Chaudhari, P. R., Tamrakar, N., Singh, L., Tandon, A., &amp; Sharma, D. (2018). Rice nutritional and medicinal properties: A review article. Journal of Pharmacognosy and Phytochemistry, 7(2), 150-156.<\/li>\n\n\n\n<li>Kanter, Mitch (2018). \u201cHigh-Quality Carbohydrates and Physical Performance.\u201d Nutrition Today 53.1 (2018):36. &nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5794245\/\"><u>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5794245\/<\/u><\/a>&nbsp;&nbsp;<\/li>\n\n\n\n<li>U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. &nbsp;9th Edition. December 2020.<\/li>\n\n\n\n<li>DeBruyne, L. K., Pinna, K., &amp; Whitney, E. N. (2015). Nutrition and diet therapy. Boston: Cengage Learning.<\/li>\n\n\n\n<li>U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 \u2013 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Accessed January 16, 2023. <a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/previous-dietary-guidelines\/2015\"><u>https:\/\/health.gov\/our-work\/food-nutrition\/previous-dietary-guidelines\/2015<\/u><\/a>&nbsp;<\/li>\n\n\n\n<li>Blackburn, Kellie Bramlet. &#8220;What you need to know about the ketogenic diet&#8221;. MD Anderson Cancer Center. Accessed January 16, 2023. <a href=\"https:\/\/www.mdanderson.org\/publications\/focused-on-health\/what-you-need-to-know-about-the-ketogenic-diet.h20-1592202.html\"><u>https:\/\/www.mdanderson.org\/publications\/focused-on-health\/what-you-need-to-know-about-the-ketogenic-diet.h20-1592202.html<\/u><\/a>&nbsp;<\/li>\n\n\n\n<li>Barber, T. M., Kabisch, S., Pfeiffer, A. F., &amp; Weickert, M. O. (2020). The health benefits of dietary fibre. Nutrients, 12(10), 3209.<\/li>\n\n\n\n<li>Carbohydrates and Blood Sugar. (2013, August 5). In Harvard School of Public Health. <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/carbohydrates-and-blood-sugar\/\"><u>https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/carbohydrates-and-blood-sugar\/<\/u><\/a>&nbsp;<\/li>\n\n\n\n<li>Foster-Powell, K. &#8220;International tables of glycemic index and glycemic load values.&#8221; Diabetes Care 31 (2008): 2281-2283. <a href=\"https:\/\/doi.org\/10.2337\/dc08-1239\"><u>https:\/\/doi.org\/10.2337\/dc08-1239<\/u><\/a>&nbsp;<\/li>\n<\/ol>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" id=\"ads\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kumpi on terveellisempi, peruna vai riisi? T\u00e4ss\u00e4 lyhyt vastaus: TABLE OF CONTENTS Peruna vs riisi: ravintoarvojen vertailu P\u00c4IVITETTY: Joitakin numeroiden muutoksia USDA:n uusimpien tietojen mukaan. T\u00e4ll\u00e4 sivulla esitetyt ravintoarvot perustuvat Yhdysvaltain maatalousministeri\u00f6n FoodData Central -tietokantaan. Arvot voivat vaihdella l\u00e4hteest\u00e4 riippuen. Alla on t\u00e4ydellinen vertailu perunan ja valkoisen riisin ravintoarvoista:1 Jos kuva ei lataudu, voit tarkastella&#8230;<\/p>\n","protected":false},"author":8,"featured_media":102,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4,5],"tags":[],"class_list":["post-101","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ravintoarvovertailu","category-yleisia-tietoja"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Peruna vs Riisi: ravintoarvotaulukko - 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