Comparing Nutrients in 100 grams 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	3.17% 92kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	5.15% 1.65g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	16.8% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	43% 56g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	3.8% 2.76g	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	0.5% 0.36g	1.1% 0.79g	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	% 0.63g	% 1.14g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.62g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	140% 53.2g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Curry Powder	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	8.08% 0.11mg	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	9.5% 38μg	14% 56μg	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	14% 12.6mg	0.78% 0.7mg	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	0.27% 0.04mg	168% 25.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	83% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Curry Powder	Recommended Dietary Allowance
Calcium	1% 10mg	52.5% 525mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	133% 1.2mg	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	8% 0.64mg	239% 19mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	60.7% 255mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	361% 8.3mg	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	10.7% 75mg	52.4% 367mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	73.3% 40.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	3.47% 52mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.24% 8.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.