Comparing Nutrients in 300 calories Baked White PotatoesVS Ground Mustard Seed

Weight per 300 calories

Baked White Potatoes

326g

Ground Mustard Seed

59g

Ground Mustard Seed Spices have 5.5 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Ground Mustard Seed?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Ground Mustard Seed

19%

60%

21%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Ground Mustard Seed

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.5%0.49g

Fat

22%21.4g

0.49 gvs21.4 g

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

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0.41%0.13g

Saturated Fat

3.67%1.17g

0.13 gvs1.17 g

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

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3.06%0.049g

Omega 3

140%2.24g

0.049 gvs2.24 g

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

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0.94%0.16g

Omega 6

20.6%3.5g

0.16 gvs3.5 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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53%68.7g

Carbohydrate

12.8%16.6g

68.7 gvs16.6 g

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

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6.9%5g

Sugars

5.53%4g

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

5 gvs4 g

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

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1.6%1.17g

Fructose

0.016%0.012g

≤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]

1.17 gvs0.012 g

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

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%2.05g

Glucose

%1.7g

2.05 gvs1.7 g

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

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%1.3g

Sucrose

%2.18g

1.3 gvs2.18 g

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

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18%6.85g

Fiber

19%7.2g

6.85 gvs7.2 g

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

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12.2%6.85g

Protein

27.5%15.4g

6.85 gvs15.4 g

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

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Vitamins

Baked White Potatoesvs Ground Mustard Seed

0.36%3.26μg

Vitamin A

0.13%1.2μg

RAE, retinol activity equivalents

3.26 μgvs1.2 μg

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

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13%0.16mg

Vitamin B1

39.6%0.48mg

Thiamine

0.16 mgvs0.48 mg

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

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10.8%0.14mg

Vitamin B2

12%0.15mg

Riboflavin

0.14 mgvs0.15 mg

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

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31%5mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

5 mgvs2.8 mg

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

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25%1.25mg

Vitamin B5

9.57%0.48mg

Pantothenic acid

1.25 mgvs0.48 mg

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

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53%0.69mg

Vitamin B6

18%0.23mg

Pyridoxine

0.69 mgvs0.23 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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31%124μg

Vitamin B9

24%96μg

Folates and Folic Acid

124 μgvs96 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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45.7%41mg

Vitamin C

4.66%4.2mg

Ascorbic acid

41 mgvs4.2 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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0.87%0.13mg

Vitamin E

20%3mg

Tocopherols and Tocotrienols

0.13 mgvs3 mg

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

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7.34%8.8μg

Vitamin K

2.66%3.2μg

Phytomenadione or phylloquinone

8.8 μgvs3.2 μg

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

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Minerals

Baked White Potatoesvs Ground Mustard Seed

3.26%32.6mg

Calcium

15.7%157mg

32.6 mgvs157 mg

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

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46%0.41mg

Copper

42.3%0.38mg

0.41 mgvs0.38 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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26%2.1mg

Iron

68%5.44mg

2.1 mgvs5.44 mg

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

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21%88mg

Magnesium

52%219mg

88 mgvs219 mg

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

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26.8%0.62mg

Manganese

63%1.45mg

0.62 mgvs1.45 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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35%245mg

Phosphorus

70%489mg

245 mgvs489 mg

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

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52%1774mg

Potassium

13%436mg

1774 mgvs436 mg

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

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2.96%1.63μg

Selenium

223%123μg

1.63 μgvs123 μg

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

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1.52%23mg

Sodium

0.51%7.68mg

23 mgvs7.68 mg

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

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10.4%1.14mg

Zinc

32.6%3.6mg

1.14 mgvs3.6 mg

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

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6.65%246g

Water

0.084%3.1g

246 gvs3.1 g

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

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Lets compare vitamin content per 300 calories of Baked White Potatoes vs Ground Mustard Seed:

Baked Whole White Potatoes have 1.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.9 times more Vitamin B6, 1.3 times more Vitamin B9, 9.8 times more Vitamin C and 2.8 times more Vitamin K than Ground Mustard Seed Spices.
While Ground Mustard Seed Spices contain 3 times more Vitamin B1 and 23 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Ground Mustard Seed Spices have similar amounts of Vitamin B2 per 300 kcal.
Both Baked Whole White Potatoes as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Ground Mustard Seed:

Baked Whole White Potatoes have 4.1 times more Potassium and 79 times more Water than Ground Mustard Seed Spices.
While Ground Mustard Seed Spices contain 4.8 times more Calcium, 2.6 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 75.4 times more Selenium and 3.1 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Ground Mustard Seed Spices have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 4.1 times more Carbohydrate and 1.2 times more Sugars than Ground Mustard Seed Spices.
While Ground Mustard Seed Spices contain 43.8 times more Fat, 9 times more Saturated Fat, 45.8 times more Omega 3, 21.9 times more Omega 6 and 2.2 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Ground Mustard Seed Spices have similar amounts of Energy and Fiber per 300 kcal.
Both Baked Whole White Potatoes as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesGround Mustard SeedVS Baked Red PotatoesBaked White PotatoesVS Ground NutmegGround Mustard SeedVS Ground Nutmeg

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Ground Mustard Seed

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Ground Mustard Seed?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: