Comparing Nutrients in 1 pound Onion Powder VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Onion Powder	Baked Potato Flesh	Recommended Dietary Allowance
Energy	53.3% 1547kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	75% 98g	130g per day for Men 19-50 years
Sugars	41.5% 30g	10.6% 7.7g	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	10.4% 7.57g	NA	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 17.6g	NA	g per day for Men 19-50 years
Fiber	181% 69g	18% 6.8g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.26mg	105% 1.37mg	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	72.6% 290μg	10.2% 41μg	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	118% 106mg	64.5% 58mg	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	8.16% 1.22mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	174% 1742mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	108% 0.98mg	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	221% 17.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	31.8% 0.73mg	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	209% 1461mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	131% 4468mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	22% 331mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.66% 24.4g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Onion Powder versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Onion Powder vs Baked Potato Flesh:

• 1 pound of Onion Powder has 4.4 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6, 7.1 times more Vitamin B9, 1.8 times more Vitamin C and 13.7 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 4.3 times more Vitamin B3 than Onion Powder Spices.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Onion Powder Spices as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Onion Powder vs Baked Potato Flesh:

• 1 pound of Onion Powder has 76.8 times more Calcium, 2.7 times more Copper, 11.1 times more Iron, 4.5 times more Magnesium, 8.1 times more Manganese, 6.4 times more Phosphorus, 2.5 times more Potassium, 47.7 times more Selenium, 14.6 times more Sodium and 14 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 14 times more Water than Onion Powder Spices.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onion Powder has 3.7 times more Energy, 3.7 times more Carbohydrate, 3.9 times more Sugars, 10.1 times more Fiber and 5.3 times more Protein than Baked Potato Flesh.
• Both Onion Powder Spices as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.