Comparing Nutrients in 7 ounces Baked White Potatoes VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Baked White Potatoes	Caraway Seed	Recommended Dietary Allowance
Energy	6.3% 183kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	36.4% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	76% 99g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	1.75% 1.27g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	198% 75.4g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	70% 39.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	55% 0.71mg	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	19% 75.4μg	4.96% 20μg	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	27.8% 25mg	46.3% 41.7mg	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	0.53% 0.079mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Caraway Seed	Recommended Dietary Allowance
Calcium	2% 20mg	137% 1367mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	201% 1.8mg	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	16% 1.27mg	403% 32.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	112% 2.58mg	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	21.3% 149mg	161% 1127mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	79% 2681mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	99% 11mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Caraway Seed:

• Baked Whole White Potatoes have 3.8 times more Vitamin B9 and more Vitamin K than Caraway Seed Spices.
• While Caraway Seed Spices contain 18 times more Vitamin A, 8 times more Vitamin B1, 8.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B6, 1.7 times more Vitamin C and 62.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Caraway Seed:

• Baked Whole White Potatoes have 7.6 times more Water than Caraway Seed Spices.
• While Caraway Seed Spices contain 68.9 times more Calcium, 7.2 times more Copper, 25.4 times more Iron, 9.6 times more Magnesium, 6.9 times more Manganese, 7.6 times more Phosphorus, 2.5 times more Potassium, 24.2 times more Selenium, 2.4 times more Sodium and 15.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.4 times more Sugars than Caraway Seed Spices.
• While Caraway Seed Spices contain 3.6 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, 2.4 times more Carbohydrate, 18.1 times more Fiber and 9.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.