Comparing Nutrients in 14 ounces Sisymbrium Seeds VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sisymbrium Seeds	Baked White Potatoes	Recommended Dietary Allowance
Energy	43.5% 1262kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.58g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	360% 5.76g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.97% 1.43g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	86% 48g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.68mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.8mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.96mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	94% 377μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	135% 122mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Baked White Potatoes	Recommended Dietary Allowance
Calcium	648% 6481mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.46% 0.44mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	297% 1246mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	32.6% 0.75mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 24mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	249% 8454mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sisymbrium Seeds vs Baked White Potatoes:

• Whole Dried Sisymbrium Seeds have 4 times more Vitamin B1, 9.8 times more Vitamin B2, 11 times more Vitamin B3, 2.6 times more Vitamin B5, 3.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 2.4 times more Vitamin C than Baked Whole White Potatoes.
• Both Whole Dried Sisymbrium Seeds as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Sisymbrium Seeds vs Baked White Potatoes:

• Whole Dried Sisymbrium Seeds have 163.3 times more Calcium, 11.6 times more Magnesium, 8 times more Manganese, 3.9 times more Potassium and 13.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.8 times more Iron, 12.5 times more Phosphorus and 12.4 times more Water than Whole Dried Sisymbrium Seeds.
• Both Whole Dried Sisymbrium Seeds and Baked Whole White Potatoes have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole Dried Sisymbrium Seeds have 3.5 times more Energy, 30.7 times more Fat, 22.6 times more Saturated Fat, 96.7 times more Omega 3, 11.7 times more Omega 6, 2.8 times more Carbohydrate and 5.8 times more Protein than Baked Whole White Potatoes.
• Both Whole Dried Sisymbrium Seeds as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.