Comparing Nutrients in 1 kilogram Baked White PotatoesVS Ground Mustard Seed

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Ground Mustard Seed

19%

60%

21%

1 kg ▼

Macro Nutrients

Baked White Potatoesvs Ground Mustard Seed

31.7%920kcal

Energy

175%5080kcal

920 kcalvs5080 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.55%1.5g

Fat

374%362g

1.5 gvs362 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.25%0.4g

Saturated Fat

62%20g

0.4 gvs20 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.38%0.15g

Omega 3

2370%38g

0.15 gvs38 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.9%0.49g

Omega 6

348%59.2g

0.49 gvs59.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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162%211g

Carbohydrate

216%281g

211 gvs281 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21%15.3g

Sugars

94%68g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15.3 gvs68 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.97%3.6g

Fructose

0.28%0.2g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

3.6 gvs0.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.3g

Glucose

%29g

6.3 gvs29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4g

Sucrose

%37g

4 gvs37 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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55.3%21g

Fiber

321%122g

21 gvs122 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.5%21g

Protein

466%261g

21 gvs261 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked White Potatoesvs Ground Mustard Seed

1.1%10μg

Vitamin A

2.22%20μg

RAE, retinol activity equivalents

10 μgvs20 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40%0.48mg

Vitamin B1

671%8.05mg

Thiamine

0.48 mgvs8.05 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33%0.43mg

Vitamin B2

201%2.6mg

Riboflavin

0.43 mgvs2.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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96%15.3mg

Vitamin B3

296%47.3mg

Niacin, nicotinic acid, niacinamide

15.3 mgvs47.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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76.6%3.83mg

Vitamin B5

162%8.1mg

Pantothenic acid

3.83 mgvs8.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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162%2.1mg

Vitamin B6

305%3.97mg

Pyridoxine

2.1 mgvs3.97 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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95%380μg

Vitamin B9

405%1620μg

Folates and Folic Acid

380 μgvs1620 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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140%126mg

Vitamin C

79%71mg

Ascorbic acid

126 mgvs71 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.67%0.4mg

Vitamin E

338%50.7mg

Tocopherols and Tocotrienols

0.4 mgvs50.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg

Vitamin K

45%54μg

Phytomenadione or phylloquinone

27 μgvs54 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Ground Mustard Seed

10%100mg

Calcium

266%2660mg

100 mgvs2660 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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141%1.27mg

Copper

717%6.45mg

1.27 mgvs6.45 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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80%6.4mg

Iron

1151%92mg

6.4 mgvs92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg

Magnesium

881%3700mg

270 mgvs3700 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg

Manganese

1064%24.5mg

1.9 mgvs24.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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107%750mg

Phosphorus

1183%8280mg

750 mgvs8280 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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160%5440mg

Potassium

217%7380mg

5440 mgvs7380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg

Selenium

3784%2081μg

5 μgvs2081 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.67%70mg

Sodium

8.67%130mg

70 mgvs130 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32%3.5mg

Zinc

553%60.8mg

3.5 mgvs60.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.4%754g

Water

1.42%52.7g

754 gvs52.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Ground Mustard Seed:

Baked Whole White Potatoes have 1.8 times more Vitamin C than Ground Mustard Seed Spices.
While Ground Mustard Seed Spices contain 16.8 times more Vitamin B1, 6.1 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 4.3 times more Vitamin B9, 126.8 times more Vitamin E and 2 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Ground Mustard Seed:

Baked Whole White Potatoes have 14.3 times more Water than Ground Mustard Seed Spices.
While Ground Mustard Seed Spices contain 26.6 times more Calcium, 5.1 times more Copper, 14.4 times more Iron, 13.7 times more Magnesium, 13 times more Manganese, 11 times more Phosphorus, 1.4 times more Potassium, 416.2 times more Selenium and 17.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

Ground Mustard Seed Spices contain 5.5 times more Energy, 241.6 times more Fat, 49.7 times more Saturated Fat, 252.8 times more Omega 3, 120.8 times more Omega 6, 1.3 times more Carbohydrate, 4.4 times more Sugars, 5.8 times more Fiber and 12.4 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.

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Comparing Nutrients in 1 kilogram Baked White PotatoesVS Ground Mustard Seed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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