Comparing Nutrients in 1 pound Baked White Potatoes VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Baked White Potatoes	Ground Cloves	Recommended Dietary Allowance
Energy	14.4% 417kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	60.8% 59g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	56% 18g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	166% 2.65g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	229% 297g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	15% 10.8g	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	2.25% 1.63g	6.7% 4.85g	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	% 2.86g	% 5.17g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.091g	g per day for Men 19-50 years
Fiber	25% 9.53g	405% 154g	38g per day for Men 19-50 years
Protein	17% 9.53g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Ground Cloves	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	44.2% 7.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	136% 1.77mg	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	43% 172μg	28.3% 113μg	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	1% 0.91mg	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	1.2% 0.18mg	267% 40mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	536% 643μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Ground Cloves	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	287% 2867mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	185% 1.67mg	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	36.3% 2.9mg	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	11858% 273mg	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	48.6% 340mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	136% 4627mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	83.8% 1256mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.2% 44.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Ground Cloves:

• Baked Whole White Potatoes have 1.5 times more Vitamin B9 and 63 times more Vitamin C than Ground Cloves Spices.
• While Ground Cloves Spices contain 3.3 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6, 220.5 times more Vitamin E and 52.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Ground Cloves Spices have similar amounts of Vitamin B3 per 1 lb.
• Both Baked Whole White Potatoes as well as Ground Cloves Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Ground Cloves:

• Baked Whole White Potatoes have 7.6 times more Water than Ground Cloves Spices.
• While Ground Cloves Spices contain 63.2 times more Calcium, 2.9 times more Copper, 18.5 times more Iron, 9.6 times more Magnesium, 318.1 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 14.4 times more Selenium, 39.6 times more Sodium and 6.6 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Ground Cloves Spices contain 3 times more Energy, 86.7 times more Fat, 98.8 times more Saturated Fat, 39 times more Omega 3, 54.2 times more Omega 6, 3.1 times more Carbohydrate, 1.6 times more Sugars, 3 times more Fructose, 16.1 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.