Comparing Nutrients in 5 ounces Baked Red Potatoes VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Baked Red Potatoes	Caraway Seed	Recommended Dietary Allowance
Energy	4.25% 123kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	26% 4.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	1.25% 0.91g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	142% 54g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	39.3% 0.51mg	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	9.57% 38.3μg	3.54% 14μg	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	20% 18mg	33% 29.8mg	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	0.76% 0.11mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Caraway Seed	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	98% 977mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	143% 1.3mg	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	12.4% 0.99mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	80% 1.84mg	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	14.6% 102mg	115% 805mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Caraway Seed:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B9 and more Vitamin K than Caraway Seed Spices.
• While Caraway Seed Spices contain 18 times more Vitamin A, 5.3 times more Vitamin B1, 7.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B6, 1.7 times more Vitamin C and 31.3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Caraway Seed:

• Baked Whole Red Potatoes have 7.8 times more Water than Caraway Seed Spices.
• While Caraway Seed Spices contain 76.6 times more Calcium, 5.2 times more Copper, 23.2 times more Iron, 9.2 times more Magnesium, 7.5 times more Manganese, 7.9 times more Phosphorus, 2.5 times more Potassium, 1.4 times more Sodium and 13.8 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes have 2.2 times more Sugars than Caraway Seed Spices.
• While Caraway Seed Spices contain 3.8 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, 2.5 times more Carbohydrate, 21.1 times more Fiber and 8.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.