Comparing Nutrients in 14 ounces Dried Spearmint VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried Spearmint	Baked Red Potatoes	Recommended Dietary Allowance
Energy	39% 1131kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	693% 11g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	NA	2.4% 1.75g	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	311% 118g	19% 7.14g	38g per day for Men 19-50 years
Protein	141% 79g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	233% 2100μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	434% 5.64mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	787% 10.2mg	64.7% 0.84mg	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	526% 2104μg	26.8% 107μg	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	0% 0mg	55.6% 50mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	591% 5906mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	680% 6.12mg	76.7% 0.69mg	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	4340% 347mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	569% 2389mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	1981% 45.6mg	30% 0.69mg	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	156% 1095mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	225% 7636mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	91% 1365mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	87% 9.57mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Spearmint vs Baked Red Potatoes:

• Dried Spearmint has 529 times more Vitamin A, 4 times more Vitamin B1, 28.4 times more Vitamin B2, 4.1 times more Vitamin B3, 4.1 times more Vitamin B5, 12.2 times more Vitamin B6 and 19.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Dried Spearmint.
• Both Dried Spearmint as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Spearmint vs Baked Red Potatoes:

• Dried Spearmint has 165.3 times more Calcium, 8.9 times more Copper, 125 times more Iron, 21.5 times more Magnesium, 66.4 times more Manganese, 3.8 times more Phosphorus, 3.5 times more Potassium, 28.7 times more Sodium and 6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.8 times more Water than Dried Spearmint.

Comparison of macro-nutrients per 14 ounces:

• Dried Spearmint has 3.3 times more Energy, 40.2 times more Fat, 39.4 times more Saturated Fat, 186.1 times more Omega 3, 9.1 times more Omega 6, 2.7 times more Carbohydrate, 16.6 times more Fiber and 8.7 times more Protein than Baked Whole Red Potatoes.
• Both Dried Spearmint as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.