Comparing Nutrients in 100 calories Baked Red Potatoes VS Dried Thyme Spices

Weight per 100 calories

• Baked Red Potatoes: 115g
• Dried Thyme Spices: 36.2g

Dried Thyme Spices have 3.2 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Dried Thyme Spices?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dried Thyme Spices	10%	19%	71%

Macro Nutrients

	Baked Red Potatoes	Dried Thyme Spices	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	18% 23g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	0.85% 0.62g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	35.3% 13.4g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	7.65% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	15.3% 0.2mg	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	7.76% 31μg	25% 99μg	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	16% 14.5mg	20% 18mg	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	0.61% 0.092mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	518% 621μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	34.6% 0.31mg	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	10% 0.8mg	560% 44.8mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	19% 79.7mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	124% 2.85mg	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	12% 82.8mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	NA	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	2.4% 88g	0.076% 2.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Dried Thyme Spices:

• Baked Whole Red Potatoes have 1.2 times more Vitamin B6 than Dried Thyme Spices.
• While Dried Thyme Spices contain 59.9 times more Vitamin A, 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 3.2 times more Vitamin B9, 1.3 times more Vitamin C, 29.5 times more Vitamin E and 193 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dried Thyme Spices have similar amounts of Vitamin B3 per 100 kcal.
• Both Baked Whole Red Potatoes as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Dried Thyme Spices:

• Baked Whole Red Potatoes have 2.1 times more Potassium and 31.2 times more Water than Dried Thyme Spices.
• While Dried Thyme Spices contain 66.2 times more Calcium, 1.6 times more Copper, 55.7 times more Iron, 2.5 times more Magnesium, 14.3 times more Manganese, 1.4 times more Sodium and 4.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dried Thyme Spices have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have 2.7 times more Sugars than Dried Thyme Spices.
• While Dried Thyme Spices contain 15.6 times more Fat, 21.5 times more Saturated Fat, 14.5 times more Omega 3, 3.2 times more Omega 6 and 6.5 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dried Thyme Spices have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Baked Whole Red Potatoes as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.