Comparing Nutrients in 1 kilogram Baked White Potatoes VS Anise Seed

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Anise Seed	17%	35%	48%

Macro Nutrients

	Baked White Potatoes	Anise Seed	Recommended Dietary Allowance
Energy	31.7% 920kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	164% 159g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	18.3% 5.86g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	185% 31.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	385% 500g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	384% 146g	38g per day for Men 19-50 years
Protein	37.5% 21g	314% 176g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Anise Seed	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	159% 7.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	500% 6.5mg	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	95% 380μg	25% 100μg	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	233% 210mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Anise Seed	Recommended Dietary Allowance
Calcium	10% 100mg	646% 6460mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	1011% 9.1mg	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	80% 6.4mg	4620% 370mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	1000% 23mg	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	107% 750mg	629% 4400mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	424% 14410mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	482% 53mg	11mg per day for Men 19-50 years
Water	20.4% 754g	2.58% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Anise Seed:

• Baked Whole White Potatoes have 3.8 times more Vitamin B9 than Anise Seed Spices.
• While Anise Seed Spices contain 16 times more Vitamin A, 7.1 times more Vitamin B1, 6.7 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.7 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Anise Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Anise Seed:

• Baked Whole White Potatoes have 7.9 times more Water than Anise Seed Spices.
• While Anise Seed Spices contain 64.6 times more Calcium, 7.2 times more Copper, 57.8 times more Iron, 6.3 times more Magnesium, 12.2 times more Manganese, 5.9 times more Phosphorus, 2.6 times more Potassium, 10 times more Selenium, 2.3 times more Sodium and 15.1 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Anise Seed Spices contain 3.7 times more Energy, 106 times more Fat, 14.7 times more Saturated Fat, 64.3 times more Omega 6, 2.4 times more Carbohydrate, 7 times more Fiber and 8.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Anise Seed Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.