Comparing Nutrients in 1 kilogram Garlic Powder VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Garlic Powder	Baked White Potatoes	Recommended Dietary Allowance
Energy	114% 3310kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	162% 211g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	21% 15.3g	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	4.28% 3.1g	4.97% 3.6g	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	% 0.7g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 20.5g	% 4g	g per day for Men 19-50 years
Fiber	237% 90g	55.3% 21g	38g per day for Men 19-50 years
Protein	296% 166g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.35mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.96mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1272% 16.5mg	162% 2.1mg	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	118% 470μg	95% 380μg	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	13.3% 12mg	140% 126mg	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	44.7% 6.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Baked White Potatoes	Recommended Dietary Allowance
Calcium	79% 790mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	141% 1.27mg	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	706% 56.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	82% 1.9mg	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	591% 4140mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	351% 11930mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	435% 239μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.74% 64.5g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Garlic Powder vs Baked White Potatoes:

• Garlic Powder Spices have 9.1 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B5, 7.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 16.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B3, 10.5 times more Vitamin C and 6.8 times more Vitamin K than Garlic Powder Spices.
• Both Garlic Powder Spices as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Garlic Powder vs Baked White Potatoes:

• Garlic Powder Spices have 7.9 times more Calcium, 4.2 times more Copper, 8.8 times more Iron, 2.9 times more Magnesium, 5.2 times more Manganese, 5.5 times more Phosphorus, 2.2 times more Potassium, 47.8 times more Selenium, 8.6 times more Sodium and 8.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 11.7 times more Water than Garlic Powder Spices.

Comparison of macro-nutrients per 1 kilogram:

• Garlic Powder Spices have 3.6 times more Energy, 3.5 times more Carbohydrate, 1.6 times more Sugars, 4.3 times more Fiber and 7.9 times more Protein than Baked Whole White Potatoes.
• Both Garlic Powder Spices as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.