Comparing Nutrients in 5 ounces Baked White Potatoes VS Curry Powder

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Curry Powder	Recommended Dietary Allowance
Energy	4.5% 130kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	23.7% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	61% 79g	130g per day for Men 19-50 years
Sugars	3% 2.17g	5.4% 3.9g	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	0.7% 0.51g	1.54% 1.1g	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	% 0.89g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.88g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	198% 75.4g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Curry Powder	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	11.4% 0.15mg	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	13.5% 54μg	20% 79.4μg	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	1.1% 0.99mg	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	0.38% 0.057mg	239% 35.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Curry Powder	Recommended Dietary Allowance
Calcium	1.4% 14mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	189% 1.7mg	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	11.3% 0.91mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	512% 11.8mg	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	15% 106mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	48.8% 1658mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Curry Powder:

• Baked Whole White Potatoes have 2 times more Vitamin B6 and 18 times more Vitamin C than Curry Powder Spice.
• While Curry Powder Spice contains 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.
• Both Baked Whole White Potatoes as well as Curry Powder Spice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Curry Powder:

• Baked Whole White Potatoes have 8.6 times more Water than Curry Powder Spice.
• While Curry Powder Spice contains 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.

Comparison of macro-nutrients per 5 ounces:

• Curry Powder Spice contains 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 Baked Whole White Potatoes as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.