Comparing Nutrients in 1 kilogram Baked White Potatoes VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Baked White Potatoes	Caraway Seed	Recommended Dietary Allowance
Energy	31.7% 920kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	150% 146g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	184% 31.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	384% 499g	130g per day for Men 19-50 years
Sugars	21% 15.3g	8.83% 6.4g	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	1000% 380g	38g per day for Men 19-50 years
Protein	37.5% 21g	353% 198g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Caraway Seed	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	292% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	277% 3.6mg	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	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Caraway Seed	Recommended Dietary Allowance
Calcium	10% 100mg	689% 6890mg	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	2029% 162mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	614% 2580mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	565% 13mg	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	811% 5680mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	397% 13510mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	500% 55mg	11mg per day for Men 19-50 years
Water	20.4% 754g	2.67% 99g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.8 times more Vitamin B9 and more Vitamin K than Caraway Seed Spices.
• While Caraway Seed Spices contain 18 times more Vitamin A, 8 times more Vitamin B1, 8.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B6, 1.7 times more Vitamin C and 62.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 7.6 times more Water than Caraway Seed Spices.
• While Caraway Seed Spices contain 68.9 times more Calcium, 7.2 times more Copper, 25.4 times more Iron, 9.6 times more Magnesium, 6.9 times more Manganese, 7.6 times more Phosphorus, 2.5 times more Potassium, 24.2 times more Selenium, 2.4 times more Sodium and 15.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2.4 times more Sugars than Caraway Seed Spices.
• While Caraway Seed Spices contain 3.6 times more Energy, 97.3 times more Fat, 15.5 times more Saturated Fat, 10 times more Omega 3, 63.7 times more Omega 6, 2.4 times more Carbohydrate, 18.1 times more Fiber and 9.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.