Comparing Nutrients in 14 ounces Dried Oregano Spices VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Dried Oregano Spices	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	36.3% 1052kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 274g	61.5% 80g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	5% 3.6g	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	6.2% 4.5g	1.6% 1.15g	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	% 7.54g	% 1.35g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.75g	g per day for Men 19-50 years
Fiber	444% 169g	19% 7.14g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	37.5% 337μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	91% 1.2mg	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	235% 941μg	9.92% 39.7μg	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	10% 9.13mg	57.3% 51.6mg	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	483% 72.5mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2056% 2467μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	634% 6338mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.9% 196μg	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	1826% 146mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	861% 20mg	24% 0.55mg	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	84% 587mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	147% 5001mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	8.26% 306g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Oregano Spices VS Boiled Potato Flesh, Cooked In Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Oregano Spices versus 14 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Oregano Spices vs Boiled Potato Flesh, Cooked In Skin:

• 14 ounces of Dried Oregano Spices have more Vitamin A, 1.7 times more Vitamin B1, 26.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6, 23.7 times more Vitamin B9, 1826 times more Vitamin E and 282.6 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 5.7 times more Vitamin C than Dried Oregano Spices.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Dried Oregano Spices as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Oregano Spices vs Boiled Potato Flesh, Cooked In Skin:

• 14 ounces of Dried Oregano Spices have 319.4 times more Calcium, 3.4 times more Copper, 118.7 times more Iron, 12.3 times more Magnesium, 36.2 times more Manganese, 3.4 times more Phosphorus, 3.3 times more Potassium, 15 times more Selenium and 9 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 7.8 times more Water than Dried Oregano Spices.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Oregano Spices have 3 times more Energy, 42.8 times more Fat, 59.7 times more Saturated Fat, 62.1 times more Omega 3, 23.4 times more Omega 6, 3.4 times more Carbohydrate, 4.5 times more Sugars, 23.6 times more Fiber and 4.8 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6