Comparing Nutrients in 5 ounces 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	4.25% 123kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	86.3% 112g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	13% 9.4g	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	0.86% 0.62g	3.27% 2.37g	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	% 0.78g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 5.5g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	26.3% 14.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Onion Powder	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	78.3% 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	9.57% 38.3μg	22.7% 91μg	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	20% 18mg	37% 33mg	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	0.76% 0.11mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Onion Powder	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	93% 0.84mg	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	12.4% 0.99mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	80% 1.84mg	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	14.6% 102mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	41% 1396mg	3400mg per day for Men 19-50 years
Selenium	NA	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.21% 7.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

• 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 5 oz.