Comparing Nutrients in 1 pound Baked Red Potatoes VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Baked Red Potatoes	Poppy Seed	Recommended Dietary Allowance
Energy	13.6% 395kcal	82% 2381kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	194% 189g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	77.4% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	755% 128g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	98% 128g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	18.7% 13.6g	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	2.75% 2g	1.8% 1.3g	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	% 2.5g	% 1.68g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 10.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	233% 88.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	146% 81.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Poppy Seed	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	323% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	86% 1.12mg	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	30.6% 122μg	93% 372μg	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	63.5% 57mg	5.04% 4.54mg	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	2.4% 0.36mg	53.5% 8.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Poppy Seed	Recommended Dietary Allowance
Calcium	4.1% 41mg	652% 6523mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	820% 7.38mg	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	39.7% 3.18mg	553% 44.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	375% 1574mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	1323% 30.4mg	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	46.7% 327mg	564% 3946mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	96% 3261mg	3400mg per day for Men 19-50 years
Selenium	NA	111% 61.2μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	326% 36mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.73% 27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Poppy Seed:

• Baked Whole Red Potatoes have 1.8 times more Vitamin B3, 12.6 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• While Poppy Seed Spices contain 11.9 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B9 and 22.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Poppy Seed Spices have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Baked Whole Red Potatoes as well as Poppy Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Poppy Seed:

• Baked Whole Red Potatoes have 12.9 times more Water than Poppy Seed Spices.
• While Poppy Seed Spices contain 159.8 times more Calcium, 9.4 times more Copper, 13.9 times more Iron, 12.4 times more Magnesium, 38.8 times more Manganese, 12.1 times more Phosphorus, 1.3 times more Potassium, 2.2 times more Sodium and 19.8 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 pound:

• Poppy Seed Spices contain 6 times more Energy, 277.1 times more Fat, 112.9 times more Saturated Fat, 18.2 times more Omega 3, 577.4 times more Omega 6, 1.4 times more Carbohydrate, 2.1 times more Sugars, 10.8 times more Fiber and 7.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.