Comparing Nutrients in 500 calories Ground Cloves VS Baked White Potatoes

Weight per 500 calories

• Ground Cloves: 183g
• Baked White Potatoes: 544g

Ground Cloves have 3 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Ground Cloves or Baked White Potatoes?

Macros Ratio

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

Macro Nutrients

	Ground Cloves	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	88% 115g	130g per day for Men 19-50 years
Sugars	6% 4.34g	11.5% 8.3g	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	2.7% 1.95g	2.7% 1.96g	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	% 2.1g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0.036g	% 2.17g	g per day for Men 19-50 years
Fiber	163% 62g	30% 11.4g	38g per day for Men 19-50 years
Protein	19.5% 11g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.62% 14.6μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	88.2% 1.15mg	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	11.4% 45.6μg	51.6% 207μg	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	0.41% 0.36mg	76% 68.5mg	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	107% 16mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Baked White Potatoes	Recommended Dietary Allowance
Calcium	115% 1153mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	76.7% 0.69mg	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	270% 21.6mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	113% 473mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	4770% 110mg	44.7% 1.03mg	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	27% 190mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	54.7% 1861mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.23mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.49% 18g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Cloves vs Baked White Potatoes:

• Ground Cloves Spices have 1.7 times more Vitamin B2, 74 times more Vitamin E and 17.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 4.5 times more Vitamin B9 and 187.6 times more Vitamin C than Ground Cloves Spices.
• Both Ground Cloves Spices and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Ground Cloves Spices as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Cloves vs Baked White Potatoes:

• Ground Cloves Spices have 21.2 times more Calcium, 6.2 times more Iron, 3.2 times more Magnesium, 106.8 times more Manganese, 4.8 times more Selenium, 13.3 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Phosphorus, 1.6 times more Potassium and 22.8 times more Water than Ground Cloves Spices.
• Both Ground Cloves Spices and Baked Whole White Potatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ground Cloves Spices have 29.1 times more Fat, 33.2 times more Saturated Fat, 13.1 times more Omega 3, 18.2 times more Omega 6 and 5.4 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Sugars than Ground Cloves Spices.
• Both Ground Cloves Spices and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Ground Cloves Spices as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.