Comparing Nutrients in 5 ounces Baked White Potatoes VS Ground Mace

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Ground Mace	5%	56%	39%

Macro Nutrients

	Baked White Potatoes	Ground Mace	Recommended Dietary Allowance
Energy	4.5% 130kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	55% 71.6g	130g per day for Men 19-50 years
Sugars	3% 2.17g	NA	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	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	75.3% 28.6g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Ground Mace	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	17.4% 0.23mg	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	27% 108μg	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	33% 29.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Ground Mace	Recommended Dietary Allowance
Calcium	1.4% 14mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	389% 3.5mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	92% 2.13mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	29.6% 3.26mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Ground Mace:

• Baked Whole White Potatoes have 1.3 times more Vitamin B6 than Ground Mace Spices.
• While Ground Mace Spices contain 40 times more Vitamin A, 6.5 times more Vitamin B1, 10.4 times more Vitamin B2, 2 times more Vitamin B9 and 1.7 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Ground Mace Spices have similar amounts of Vitamin B3 per 5 oz.
• Both Baked Whole White Potatoes as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Ground Mace:

• Baked Whole White Potatoes have 9.2 times more Water than Ground Mace Spices.
• While Ground Mace Spices contain 25.2 times more Calcium, 19.4 times more Copper, 21.7 times more Iron, 6 times more Magnesium, 7.9 times more Manganese, 1.5 times more Phosphorus, 5.4 times more Selenium, 11.4 times more Sodium and 6.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Ground Mace Spices have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Mace Spices contain 5.2 times more Energy, 215.9 times more Fat, 237.8 times more Saturated Fat, 5.3 times more Omega 3, 88 times more Omega 6, 2.4 times more Carbohydrate, 9.6 times more Fiber and 3.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Ground Mace Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.