Comparing Nutrients in 14 ounces Baked White Potatoes VS Dried Thyme Spices

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dried Thyme Spices	10%	19%	71%

Macro Nutrients

	Baked White Potatoes	Dried Thyme Spices	Recommended Dietary Allowance
Energy	12.6% 365kcal	37.8% 1095kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	34% 11g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	171% 2.74g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	195% 254g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	9.36% 6.8g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	386% 147g	38g per day for Men 19-50 years
Protein	15% 8.33g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	168% 2.2mg	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	37.7% 151μg	272% 1087μg	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	55.6% 50mg	220% 198mg	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	1.06% 0.16mg	198% 29.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	5671% 6805μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	750% 7501mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	379% 3.4mg	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	31.8% 2.54mg	6132% 491mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	1358% 31.2mg	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	42.5% 298mg	114% 798mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	95% 3231mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Dried Thyme Spices:

• Dried Thyme Spices contain 190 times more Vitamin A, 10.7 times more Vitamin B1, 9.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B6, 7.2 times more Vitamin B9, 4 times more Vitamin C, 187 times more Vitamin E and 635 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Dried Thyme Spices:

• Baked Whole White Potatoes have 9.7 times more Water than Dried Thyme Spices.
• While Dried Thyme Spices contain 189 times more Calcium, 6.8 times more Copper, 193.1 times more Iron, 8.1 times more Magnesium, 41.6 times more Manganese, 2.7 times more Phosphorus, 1.5 times more Potassium, 9.2 times more Selenium, 7.9 times more Sodium and 17.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Dried Thyme Spices contain 3 times more Energy, 49.5 times more Fat, 68.3 times more Saturated Fat, 46 times more Omega 3, 10.2 times more Omega 6, 3 times more Carbohydrate, 17.6 times more Fiber and 4.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Thyme Spices have similar amounts of Sugars per 14 oz.
• Both Baked Whole White Potatoes as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.