Comparing Nutrients in 7 ounces Baked White Potatoes VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Baked White Potatoes	Ground Ginger	Recommended Dietary Allowance
Energy	6.3% 183kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	16% 5.16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	109% 142g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	9.28% 6.73g	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	0.99% 0.71g	4.87% 3.53g	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	% 1.25g	% 2.42g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.4g	g per day for Men 19-50 years
Fiber	11% 4.17g	73.6% 28g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	96% 1.24mg	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	19% 75.4μg	6.45% 25.8μg	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	27.8% 25mg	1.54% 1.4mg	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	0.53% 0.079mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Ground Ginger	Recommended Dietary Allowance
Calcium	2% 20mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	106% 0.95mg	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	16% 1.27mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	2873% 66mg	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	21.3% 149mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Ground Ginger:

• Baked Whole White Potatoes have 2.9 times more Vitamin B9, 18 times more Vitamin C and 3.4 times more Vitamin K than Ground Ginger Spices.
• While Ground Ginger Spices contain 4 times more Vitamin B2, 6.3 times more Vitamin B3 and 3 times more Vitamin B6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Ground Ginger Spices have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Baked Whole White Potatoes as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Ground Ginger:

• Baked Whole White Potatoes have 7.6 times more Water than Ground Ginger Spices.
• While Ground Ginger Spices contain 11.4 times more Calcium, 3.8 times more Copper, 30.9 times more Iron, 7.9 times more Magnesium, 176.2 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Potassium, 111.6 times more Selenium, 3.9 times more Sodium and 10.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Ground Ginger Spices contain 3.6 times more Energy, 28.3 times more Fat, 65 times more Saturated Fat, 14.9 times more Omega 3, 14.4 times more Omega 6, 3.4 times more Carbohydrate, 2.2 times more Sugars, 4.9 times more Fructose, 6.7 times more Fiber and 4.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.