Comparing Nutrients in 14 ounces Cumin Seed VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cumin Seed	Baked Red Potatoes	Recommended Dietary Allowance
Energy	51.3% 1488kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	72.4% 12.3g	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	135% 176g	60% 77.8g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	110% 41.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	126% 70.7g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	64.7% 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	9.92% 39.7μg	26.8% 107μg	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	34% 30.6mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13.2mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	370% 3695mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	382% 3.44mg	76.7% 0.69mg	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	3292% 263mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	346% 1453mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	575% 13.2mg	30% 0.69mg	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	283% 1980mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	209% 7096mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	NA	55μg per day for Men 19-50 years
Sodium	44.5% 667mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.86% 32g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cumin Seed vs Baked Red Potatoes:

• Cumin Seed Spices have 64 times more Vitamin A, 8.7 times more Vitamin B1, 6.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2.1 times more Vitamin B6, 41.6 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Vitamin B9 and 1.6 times more Vitamin C than Cumin Seed Spices.
• Both Cumin Seed Spices as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cumin Seed vs Baked Red Potatoes:

• Cumin Seed Spices have 103.4 times more Calcium, 5 times more Copper, 94.8 times more Iron, 13.1 times more Magnesium, 19.3 times more Manganese, 6.9 times more Phosphorus, 3.3 times more Potassium, 14 times more Sodium and 12 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 9.5 times more Water than Cumin Seed Spices.

Comparison of macro-nutrients per 14 ounces:

• Cumin Seed Spices have 4.3 times more Energy, 148.5 times more Fat, 38.4 times more Saturated Fat, 11.7 times more Omega 3, 63.3 times more Omega 6, 2.3 times more Carbohydrate, 1.6 times more Sugars, 5.8 times more Fiber and 7.7 times more Protein than Baked Whole Red Potatoes.
• Both Cumin Seed Spices as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.