Comparing Nutrients in 5 ounces Baked White Potatoes VS Fenugreek Seed

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	Baked White Potatoes	Fenugreek Seed	Recommended Dietary Allowance
Energy	4.5% 130kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	92% 35g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fenugreek Seed	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	65.4% 0.85mg	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% 80.8μg	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	4.72% 4.25mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fenugreek Seed	Recommended Dietary Allowance
Calcium	1.4% 14mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	175% 1.57mg	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	594% 47.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	64.5% 271mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	75.7% 1.74mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	32.2% 3.54mg	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 Fenugreek Seed:

• Baked Whole White Potatoes have 4.2 times more Vitamin C than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 6.7 times more Vitamin B1, 8.5 times more Vitamin B2, 2.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fenugreek Seed Spices have similar amounts of Vitamin B3 per 5 oz.
• Both Baked Whole White Potatoes as well as Fenugreek Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Fenugreek Seed:

• Baked Whole White Potatoes have 8.5 times more Water than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 17.6 times more Calcium, 8.7 times more Copper, 52.4 times more Iron, 7.1 times more Magnesium, 6.5 times more Manganese, 3.9 times more Phosphorus, 1.4 times more Potassium, 12.6 times more Selenium, 9.6 times more Sodium and 7.1 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Fenugreek Seed Spices contain 3.5 times more Energy, 42.7 times more Fat, 36.5 times more Saturated Fat, 2.8 times more Carbohydrate, 11.7 times more Fiber and 11 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Fenugreek Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.