Comparing Nutrients in 1 pound Baked Red Potatoes VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Onion Powder	11%	3%	86%

Macro Nutrients

	Baked Red Potatoes	Onion Powder	Recommended Dietary Allowance
Energy	13.6% 395kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	276% 359g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	41.5% 30g	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	2.75% 2g	10.4% 7.57g	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	% 2.5g	% 3.3g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 17.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	181% 69g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Onion Powder	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	173% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	251% 3.26mg	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	30.6% 122μg	72.6% 290μg	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	63.5% 57mg	118% 106mg	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	2.4% 0.36mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Onion Powder	Recommended Dietary Allowance
Calcium	4.1% 41mg	174% 1742mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	297% 2.68mg	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	39.7% 3.18mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	256% 5.9mg	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	46.7% 327mg	209% 1461mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	131% 4468mg	3400mg per day for Men 19-50 years
Selenium	NA	118% 65μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.66% 24.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Onion Powder:

• Baked Whole Red Potatoes have 5 times more Vitamin B3 than Onion Powder Spices.
• While Onion Powder Spices contain 6.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6, 2.4 times more Vitamin B9, 1.9 times more Vitamin C, 3.4 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Onion Powder:

• Baked Whole Red Potatoes have 14.2 times more Water than Onion Powder Spices.
• While Onion Powder Spices contain 42.7 times more Calcium, 3.4 times more Copper, 5.6 times more Iron, 4 times more Magnesium, 7.5 times more Manganese, 4.5 times more Phosphorus, 1.8 times more Potassium, 6.1 times more Sodium and 10.1 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 pound:

• Onion Powder Spices contain 3.9 times more Energy, 6.9 times more Fat, 5.2 times more Omega 6, 4 times more Carbohydrate, 4.6 times more Sugars, 3.8 times more Fructose, 8.4 times more Fiber and 4.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Onion Powder Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.