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Compare Nutrients in 100 grams GarlicVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Garlic
17%
3%
80%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
GarlicBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
16.7%
4%
0.2 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
8.46%
3.3%
0.11 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.38%
9.55%
0.7 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
95%
16%
1.235 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
34.7%
14%
31.2 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.53%
0.27%
0.08 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.4%
2.25%
1.7 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0.75%
9.5%
3 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
GarlicBaked White Potatoes
Calcium
18%
1%
181 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
33%
14%
0.299 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
21%
8%
1.7 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
6.25%
6.75%
25 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
72.7%
8.2%
1.672 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
22%
10.7%
153 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8.53%
11.6%
401 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
26%
0.91%
14.2 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.13%
0.47%
17 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
10.5%
3.2%
1.16 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Garlic vs Baked White Potatoes:
Raw Garlic has 4.2 times more Thiamine, 2.6 times more Vitamin B2, 5.9 times more Vitamin B6 and 2.5 times more Vitamin C than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.2 times more Vitamin B3, 1.6 times more Vitamin K and 12.7 times more Folate than Raw Garlic. Both Raw Garlic as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 100g.

Comparing minerals per 100 grams for Garlic vs Baked White Potatoes:
Raw Garlic has 18.1 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 8.8 times more Manganese, 2 times more Phosphorus, 28.4 times more Selenium, 2.4 times more Sodium and 3.3 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.4 times more Potassium than Raw Garlic. Both Raw Garlic and Baked Whole White Potatoes have similar amounts of Magnesium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
GarlicBaked White Potatoes
Fat
0.52%
0.15%
0.5 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
11%
3.75%
6.36 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
25%
16%
33.06 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
5.14%
3.17%
149 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.38%
2.1%
1 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
5.53%
5.53%
2.1 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.28%
0.13%
0.089 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.25%
0.94%
0.02 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
1.35%
0.29%
0.229 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.6%
2.04%
58.58 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Garlic has 3 times more Protein, 1.6 times more Carbohydrate, 1.6 times more Energy, 1.3 times more Omega 3 and 4.7 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.5 times more Sugars and 1.3 times more Water than Raw Garlic. Both Raw Garlic and Baked Whole White Potatoes have similar amounts of Fiber per 100g.Both Raw Garlic as well as Baked Whole White Potatoes have insufficient amounts of Fat in 100g.