Comparing Nutrients in 500 calories Baked Red PotatoesVS Ground Mustard Seed

Weight per 500 calories

Baked Red Potatoes

575g

Ground Mustard Seed

98g

Ground Mustard Seed Spices have 5.8 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Ground Mustard Seed?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Ground Mustard Seed

19%

60%

21%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Ground Mustard Seed

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.89%0.86g

Fat

36.8%35.7g

0.86 gvs35.7 g

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

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0.72%0.23g

Saturated Fat

6.1%1.96g

0.23 gvs1.96 g

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

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5.4%0.086g

Omega 3

233%3.73g

0.086 gvs3.73 g

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

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1.66%0.28g

Omega 6

34.3%5.83g

0.28 gvs5.83 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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86.6%113g

Carbohydrate

21.3%27.6g

113 gvs27.6 g

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

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11.3%8.2g

Sugars

9.2%6.7g

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

8.2 gvs6.7 g

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

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3.5%2.53g

Fructose

0.027%0.02g

≤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]

2.53 gvs0.02 g

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

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%3.16g

Glucose

%2.83g

3.16 gvs2.83 g

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

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%2.6g

Sucrose

%3.63g

2.6 gvs3.63 g

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

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27.2%10.3g

Fiber

31.6%12g

10.3 gvs12 g

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

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23.6%13.2g

Protein

46%25.7g

13.2 gvs25.7 g

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

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Vitamins

Baked Red Potatoesvs Ground Mustard Seed

0.64%5.75μg

Vitamin A

0.22%1.97μg

RAE, retinol activity equivalents

5.75 μgvs1.97 μg

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

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34.5%0.41mg

Vitamin B1

66%0.79mg

Thiamine

0.41 mgvs0.79 mg

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

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22%0.29mg

Vitamin B2

19.8%0.26mg

Riboflavin

0.29 mgvs0.26 mg

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

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57.3%9.17mg

Vitamin B3

29%4.66mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs4.66 mg

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

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39%1.96mg

Vitamin B5

16%0.8mg

Pantothenic acid

1.96 mgvs0.8 mg

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

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94%1.2mg

Vitamin B6

30%0.39mg

Pyridoxine

1.2 mgvs0.39 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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38.8%155μg

Vitamin B9

40%159μg

Folates and Folic Acid

155 μgvs159 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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80.5%72.4mg

Vitamin C

7.76%7mg

Ascorbic acid

72.4 mgvs7 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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3.07%0.46mg

Vitamin E

33.3%5mg

Tocopherols and Tocotrienols

0.46 mgvs5 mg

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

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13.4%16μg

Vitamin K

4.43%5.3μg

Phytomenadione or phylloquinone

16 μgvs5.3 μg

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

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Minerals

Baked Red Potatoesvs Ground Mustard Seed

5.17%51.7mg

Calcium

26%262mg

51.7 mgvs262 mg

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

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111%1mg

Copper

70.5%0.63mg

1 mgvs0.63 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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50.3%4.02mg

Iron

113%9.06mg

4.02 mgvs9.06 mg

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

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38.3%161mg

Magnesium

86.7%364mg

161 mgvs364 mg

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

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43.2%0.99mg

Manganese

105%2.4mg

0.99 mgvs2.4 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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59%414mg

Phosphorus

116%815mg

414 mgvs815 mg

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

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92%3132mg

Potassium

21.4%726mg

3132 mgvs726 mg

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

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Selenium

372%205μg

NA μgvs205 μg

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

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4.6%69mg

Sodium

0.85%12.8mg

69 mgvs12.8 mg

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

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21%2.3mg

Zinc

54.4%6mg

2.3 mgvs6 mg

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

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12%441g

Water

0.14%5.2g

441 gvs5.2 g

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

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Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Ground Mustard Seed:

Baked Whole Red Potatoes have 2 times more Vitamin B3, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6, 10.4 times more Vitamin C and 3 times more Vitamin K than Ground Mustard Seed Spices.
While Ground Mustard Seed Spices contain 1.9 times more Vitamin B1 and 10.9 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Ground Mustard Seed Spices have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
Both Baked Whole Red Potatoes as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Ground Mustard Seed:

Baked Whole Red Potatoes have 1.6 times more Copper, 4.3 times more Potassium and 84.9 times more Water than Ground Mustard Seed Spices.
While Ground Mustard Seed Spices contain 5.1 times more Calcium, 2.3 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus and 2.6 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 4.1 times more Carbohydrate and 1.2 times more Sugars than Ground Mustard Seed Spices.
While Ground Mustard Seed Spices contain 41.4 times more Fat, 8.5 times more Saturated Fat, 43.3 times more Omega 3, 20.7 times more Omega 6 and 1.9 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Ground Mustard Seed Spices have similar amounts of Energy and Fiber per 500 kcal.
Both Baked Whole Red Potatoes as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltGround Mustard SeedVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Ground NutmegGround Mustard SeedVS Ground Nutmeg

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Ground Mustard Seed

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Ground Mustard Seed?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: