Comparing Nutrients in 100 grams Baked White Potatoes VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Onion Powder	11%	3%	86%

Macro Nutrients

	Baked White Potatoes	Onion Powder	Recommended Dietary Allowance
Energy	3.17% 92kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.5% 0.25g	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	61% 79g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	9.14% 6.63g	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	2.3% 1.67g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 3.87g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	40% 15g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Onion Powder	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	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	55.2% 0.72mg	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	16% 64μg	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	26% 23.4mg	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	0.27% 0.04mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Onion Powder	Recommended Dietary Allowance
Calcium	1% 10mg	38.4% 384mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	65.6% 0.59mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	56.5% 1.3mg	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	46% 322mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	29% 985mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	4.87% 73mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.15% 5.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Onion Powder:

• Baked Whole White Potatoes have 4.8 times more Vitamin B3 than Onion Powder Spices.
• While Onion Powder Spices contain 9.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B5, 3.4 times more Vitamin B6, 1.7 times more Vitamin B9, 1.9 times more Vitamin C, 6.8 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Onion Powder:

• Baked Whole White Potatoes have 14 times more Water than Onion Powder Spices.
• While Onion Powder Spices contain 38.4 times more Calcium, 4.6 times more Copper, 6.1 times more Iron, 4.2 times more Magnesium, 6.9 times more Manganese, 4.3 times more Phosphorus, 1.8 times more Potassium, 28.6 times more Selenium, 10.4 times more Sodium and 11.6 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Onion Powder Spices contain 3.7 times more Energy, 6.9 times more Fat, 5.2 times more Omega 6, 3.8 times more Carbohydrate, 4.3 times more Sugars, 4.6 times more Fructose, 7.2 times more Fiber and 5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Onion Powder Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.