Comparing Nutrients in 100 grams Baked White Potatoes VS Canned Ginger Root, Pickled, With Artificial Sweetener

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%

Macro Nutrients

	Baked White Potatoes	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Energy	3.17% 92kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	3.7% 4.83g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	0% 0g	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	0.5% 0.36g	0% 0g	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	0.59% 0.33g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	0.14% 0.022mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	2.85% 0.037mg	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	9.5% 38μg	0.25% 1μg	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	14% 12.6mg	0% 0mg	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	0.27% 0.04mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Calcium	1% 10mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	2% 0.018mg	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	8% 0.64mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	20.3% 0.47mg	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	10.7% 75mg	0.29% 2mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	1.06% 36mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	60.4% 906mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Baked Whole White Potatoes have 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 69.5 times more Vitamin B3, 2.6 times more Vitamin B5, 5.7 times more Vitamin B6, 38 times more Vitamin B9, more Vitamin C and 1.2 times more Vitamin K than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 4.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Baked Whole White Potatoes have 7.1 times more Copper, 2.3 times more Iron, 6.8 times more Magnesium, 37.5 times more Phosphorus, 15.1 times more Potassium and 8.8 times more Zinc than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 7.4 times more Calcium, 2.5 times more Manganese and 129.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Water per 100 g.
• Both Baked Whole White Potatoes as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 4.6 times more Energy, 4.4 times more Carbohydrate, more Sugars and 6.4 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Baked Whole White Potatoes and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Fiber per 100 g.
• Both Baked Whole White Potatoes as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.