Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Baked Potato Flesh	Ground Mustard Seed	Recommended Dietary Allowance
Energy	32% 930kcal	175% 5080kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	374% 362g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	62% 20g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2370% 38g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	348% 59.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	216% 281g	130g per day for Men 19-50 years
Sugars	23.4% 17g	94% 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	0.28% 0.2g	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	% 29g	g per day for Men 19-50 years
Sucrose	NA	% 37g	g per day for Men 19-50 years
Fiber	39.5% 15g	321% 122g	38g per day for Men 19-50 years
Protein	35% 19.6g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	671% 8.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	296% 47.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	305% 3.97mg	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	22.5% 90μg	405% 1620μg	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	142% 128mg	79% 71mg	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	2.67% 0.4mg	338% 50.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	5% 50mg	266% 2660mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	717% 6.45mg	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	43.8% 3.5mg	1151% 92mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	881% 3700mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	1064% 24.5mg	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	71.4% 500mg	1183% 8280mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	217% 7380mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3784% 2081μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	553% 60.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Ground Mustard Seed per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Ground Mustard Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Ground Mustard Seed:

• 1 kilogram of Baked Potato Flesh has 1.8 times more Vitamin C than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 7.7 times more Vitamin B1, 12.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 18 times more Vitamin B9, 126.8 times more Vitamin E and 18 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Ground Mustard Seed:

• 1 kilogram of Baked Potato Flesh has 14.3 times more Water than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 53.2 times more Calcium, 3 times more Copper, 26.3 times more Iron, 14.8 times more Magnesium, 15.2 times more Manganese, 16.6 times more Phosphorus, 1.9 times more Potassium, 693.7 times more Selenium and 21 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Ground Mustard Seed Spices contains 5.5 times more Energy, 362.4 times more Fat, 76.5 times more Saturated Fat, 379.2 times more Omega 3, 185 times more Omega 6, 1.3 times more Carbohydrate, 4 times more Sugars, 8.1 times more Fiber and 13.3 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6