Comparing Nutrients in 1 kilogram Curry Powder VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Curry Powder	Baked White Potatoes	Recommended Dietary Allowance
Energy	112% 3250kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	168% 2.68g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	162% 211g	130g per day for Men 19-50 years
Sugars	38% 27.6g	21% 15.3g	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	11% 7.9g	4.97% 3.6g	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	% 11.4g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 4g	g per day for Men 19-50 years
Fiber	1400% 532g	55.3% 21g	38g per day for Men 19-50 years
Protein	255% 143g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	162% 2.1mg	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	140% 560μg	95% 380μg	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	7.78% 7mg	140% 126mg	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	1683% 252mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	832% 998μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Baked White Potatoes	Recommended Dietary Allowance
Calcium	525% 5250mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	141% 1.27mg	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	2388% 191mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	607% 2550mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	3609% 83mg	82% 1.9mg	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	524% 3670mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	344% 11700mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	733% 403μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	427% 47mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.38% 88g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Curry Powder vs Baked White Potatoes:

• Curry Powder Spice has 3.7 times more Vitamin B1, 4.7 times more Vitamin B2, 2.1 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B9, 631 times more Vitamin E and 37 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B6 and 18 times more Vitamin C than Curry Powder Spice.
• Both Curry Powder Spice as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Curry Powder vs Baked White Potatoes:

• Curry Powder Spice has 52.5 times more Calcium, 9.4 times more Copper, 29.8 times more Iron, 9.4 times more Magnesium, 43.9 times more Manganese, 4.9 times more Phosphorus, 2.2 times more Potassium, 80.6 times more Selenium, 7.4 times more Sodium and 13.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 8.6 times more Water than Curry Powder Spice.

Comparison of macro-nutrients per 1 kilogram:

• Curry Powder Spice has 3.5 times more Energy, 93.4 times more Fat, 41.2 times more Saturated Fat, 17.9 times more Omega 3, 56.9 times more Omega 6, 2.6 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fructose, 25.3 times more Fiber and 6.8 times more Protein than Baked Whole White Potatoes.
• Both Curry Powder Spice as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.