Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Baked Red Potatoes	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	30% 870kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	28% 9g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	907% 14.5g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	33.6% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	448% 583g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	NA	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	6.07% 4.4g	NA	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	41% 23g	217% 121g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	325% 4.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	1052% 168mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	199% 9.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	598% 7.8mg	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	67.5% 270μg	238% 950μg	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	140% 126mg	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	1633% 16330mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	122% 1.1mg	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	87.5% 7mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	748% 3140mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	657% 15mg	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	103% 720mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	626% 21300mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	61.3% 920mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Sisymbrium Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Sisymbrium Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Sisymbrium Seeds:

• 1 kg of Whole Dried Sisymbrium Seeds contains 2.7 times more Vitamin B1, 8.5 times more Vitamin B2, 10.5 times more Vitamin B3, 2.9 times more Vitamin B5, 3.7 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.4 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Sisymbrium Seeds:

• 1 kilogram of Baked Red Potatoes has 1.6 times more Copper, 6.4 times more Iron, 12 times more Phosphorus, 1.3 times more Zinc and 12.6 times more Water than Sisymbrium Seeds.
• While 1 kg of Whole Dried Sisymbrium Seeds contains 181.4 times more Calcium, 11.2 times more Magnesium, 8.7 times more Manganese, 3.9 times more Potassium and 7.7 times more Sodium than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Whole Dried Sisymbrium Seeds contains 3.7 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, 3 times more Carbohydrate and 5.3 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6