Comparing Nutrients in 500 calories Baked White Potatoes VS Cardamom

Weight per 500 calories

• Baked White Potatoes: 544g
• Cardamom: 161g

Cardamom Spices have 3.4 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Cardamom?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cardamom	11%	16%	73%

Macro Nutrients

	Baked White Potatoes	Cardamom	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	2.93% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	84.7% 110g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	118% 45g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cardamom	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	28.4% 0.37mg	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	51.6% 207μg	NA	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	76% 68.5mg	37.5% 33.8mg	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	1.45% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cardamom	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	61.6% 616mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	68.4% 0.62mg	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	43.5% 3.48mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	87.7% 368mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	1957% 45mg	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	58.2% 408mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	53% 1799mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	109% 12mg	11mg per day for Men 19-50 years
Water	11% 410g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Cardamom:

• Baked Whole White Potatoes have 4.7 times more Vitamin B3, 3.1 times more Vitamin B6 and 2 times more Vitamin C than Cardamom Spices.
• While Cardamom Spices contain 1.3 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cardamom Spices have similar amounts of Vitamin B1 per 500 kcal.
• Both Baked Whole White Potatoes as well as Cardamom Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Cardamom:

• Baked Whole White Potatoes have 1.4 times more Phosphorus, 1.6 times more Potassium and 30.8 times more Water than Cardamom Spices.
• While Cardamom Spices contain 11.3 times more Calcium, 6.5 times more Iron, 2.5 times more Magnesium, 43.8 times more Manganese and 6.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cardamom Spices have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cardamom Spices contain 13.2 times more Fat, 2.4 times more Omega 3, 3.9 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cardamom Spices have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Cardamom Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.