Comparing Nutrients in 5 ounces Baked White Potatoes VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Baked White Potatoes	Garlic Powder	Recommended Dietary Allowance
Energy	4.5% 130kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	79.3% 103g	130g per day for Men 19-50 years
Sugars	3% 2.17g	4.75% 3.44g	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	0.7% 0.51g	0.61% 0.44g	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	% 0.89g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 2.9g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Garlic 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	5.67% 0.068mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	7.05% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	180% 2.34mg	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	13.5% 54μg	16.7% 66.6μg	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	1.9% 1.7mg	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	0.38% 0.057mg	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Garlic Powder	Recommended Dietary Allowance
Calcium	1.4% 14mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	84% 0.76mg	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	11.3% 0.91mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	60.3% 1.4mg	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	15% 106mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.25% 9.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Garlic Powder:

• Baked Whole White Potatoes have 1.9 times more Vitamin B3, 10.5 times more Vitamin C and 6.8 times more Vitamin K than Garlic Powder Spices.
• While Garlic Powder Spices contain 9.1 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B5, 7.8 times more Vitamin B6 and 16.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Garlic Powder Spices have similar amounts of Vitamin B9 per 5 oz.
• Both Baked Whole White Potatoes as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Garlic Powder:

• Baked Whole White Potatoes have 11.7 times more Water than Garlic Powder Spices.
• While Garlic Powder Spices contain 7.9 times more Calcium, 4.2 times more Copper, 8.8 times more Iron, 2.9 times more Magnesium, 5.2 times more Manganese, 5.5 times more Phosphorus, 2.2 times more Potassium, 47.8 times more Selenium, 8.6 times more Sodium and 8.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Garlic Powder Spices contain 3.6 times more Energy, 3.5 times more Carbohydrate, 1.6 times more Sugars, 4.3 times more Fiber and 7.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Garlic Powder Spices have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.