Comparing Nutrients in 14 ounces Garlic VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Garlic	Baked White Potatoes	Recommended Dietary Allowance
Energy	20.4% 591kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.35% 0.91g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	8.38% 6.07g	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	NA	1.97% 1.43g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	22% 8.33g	22% 8.33g	38g per day for Men 19-50 years
Protein	45% 25.2g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Garlic	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.3% 2.37mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	377% 4.9mg	64.4% 0.84mg	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	2.98% 12μg	37.7% 151μg	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	138% 124mg	55.6% 50mg	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	2.1% 0.32mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Baked White Potatoes	Recommended Dietary Allowance
Calcium	72% 718mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	56% 0.5mg	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	84.3% 6.75mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	289% 6.64mg	32.6% 0.75mg	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	86.7% 607mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	102% 56.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	6.3% 232g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Garlic vs Baked White Potatoes:

• Raw Garlic has 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B5, 5.9 times more Vitamin B6 and 2.5 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B3, 12.7 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Garlic.
• Both Raw Garlic as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Garlic vs Baked White Potatoes:

• Raw Garlic has 18.1 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 8.8 times more Manganese, 2 times more Phosphorus, 28.4 times more Selenium, 2.4 times more Sodium and 3.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Potassium and 1.3 times more Water than Raw Garlic.
• Both Raw Garlic and Baked Whole White Potatoes have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Garlic has 1.6 times more Energy, 1.3 times more Omega 3, 4.7 times more Omega 6, 1.6 times more Carbohydrate and 3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Sugars than Raw Garlic.
• Both Raw Garlic and Baked Whole White Potatoes have similar amounts of Fiber per 14 oz.
• Both Raw Garlic as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.