Comparing Nutrients in 500 calories Sisymbrium SeedsVS Baked White Potatoes

Weight per 500 calories

Sisymbrium Seeds

157g

Baked White Potatoes

544g

Sisymbrium Seeds have 3.5 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Sisymbrium Seeds or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Sisymbrium Seeds

15%

13%

72%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Sisymbrium Seedsvs Baked White Potatoes

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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7.46%7.23g

Fat

0.84%0.82g

7.23 gvs0.82 g

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

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4.43%1.4g

Saturated Fat

0.68%0.22g

1.4 gvs0.22 g

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

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143%2.3g

Omega 3

5.1%0.082g

2.3 gvs0.082 g

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

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5.3%0.9g

Omega 6

1.57%0.27g

0.9 gvs0.27 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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70.5%92g

Carbohydrate

88%115g

92 gvs115 g

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

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Sugars

11.5%8.3g

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

NA gvs8.3 g

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

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Fructose

2.7%1.96g

≤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]

NA gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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Fiber

30%11.4g

NA gvs11.4 g

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

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34%19g

Protein

20.4%11.4g

19 gvs11.4 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sisymbrium Seedsvs Baked White Potatoes

0.52%4.7μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

4.7 μgvs5.43 μg

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

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25%0.3mg

Vitamin B1

21.7%0.26mg

Thiamine

0.3 mgvs0.26 mg

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

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51%0.67mg

Vitamin B2

18%0.23mg

Riboflavin

0.67 mgvs0.23 mg

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

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165%26.5mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

26.5 mgvs8.3 mg

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

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31.4%1.57mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

1.57 mgvs2.1 mg

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

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94%1.22mg

Vitamin B6

88.2%1.15mg

Pyridoxine

1.22 mgvs1.15 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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37.3%149μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

149 μgvs207 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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53.6%48.3mg

Vitamin C

76%68.5mg

Ascorbic acid

48.3 mgvs68.5 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Sisymbrium Seedsvs Baked White Potatoes

257%2568mg

Calcium

5.43%54.3mg

2568 mgvs54.3 mg

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

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19.2%0.17mg

Copper

76.7%0.69mg

0.17 mgvs0.69 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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2.16%0.17mg

Iron

43.5%3.48mg

0.17 mgvs3.48 mg

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

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118%494mg

Magnesium

35%147mg

494 mgvs147 mg

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

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103%2.38mg

Manganese

44.7%1.03mg

2.38 mgvs1.03 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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1.35%9.43mg

Phosphorus

58.2%408mg

9.43 mgvs408 mg

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

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99%3349mg

Potassium

87%2957mg

3349 mgvs2957 mg

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

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Selenium

4.94%2.7μg

NA μgvs2.7 μg

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

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9.64%145mg

Sodium

2.54%38mg

145 mgvs38 mg

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

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4.3%0.47mg

Zinc

17.3%1.9mg

0.47 mgvs1.9 mg

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

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0.26%9.6g

Water

11%410g

9.6 gvs410 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 Sisymbrium Seeds vs Baked White Potatoes:

Whole Dried Sisymbrium Seeds have 2.8 times more Vitamin B2 and 3.2 times more Vitamin B3 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Whole Dried Sisymbrium Seeds.
Both Whole Dried Sisymbrium Seeds and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
Both Whole Dried Sisymbrium Seeds as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sisymbrium Seeds vs Baked White Potatoes:

Whole Dried Sisymbrium Seeds have 47.2 times more Calcium, 3.4 times more Magnesium, 2.3 times more Manganese and 3.8 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4 times more Copper, 20.1 times more Iron, 43.2 times more Phosphorus, 4 times more Zinc and 42.7 times more Water than Whole Dried Sisymbrium Seeds.
Both Whole Dried Sisymbrium Seeds and Baked Whole White Potatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Whole Dried Sisymbrium Seeds have 8.9 times more Fat, 28 times more Omega 3, 3.4 times more Omega 6 and 1.7 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Whole Dried Sisymbrium Seeds.
Both Whole Dried Sisymbrium Seeds and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Whole Dried Sisymbrium Seeds as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sisymbrium SeedsVS Plain Almond ButterBaked White PotatoesVS Plain Almond ButterSisymbrium SeedsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Sisymbrium SeedsVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Sisymbrium Seeds or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: