Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Baked Red Potatoes	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	30% 870kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2019% 32.3g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	69% 11.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	466% 606g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	56.4% 41g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	1061% 403g	38g per day for Men 19-50 years
Protein	41% 23g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	448% 4030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	915% 12mg	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	67.5% 270μg	685% 2740μg	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	140% 126mg	571% 514mg	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	5.33% 0.8mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	9% 90mg	1990% 19900mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	1259% 11.3mg	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	87.5% 7mg	10339% 827mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	2362% 54.3mg	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	103% 720mg	437% 3060mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	448% 15220mg	3400mg per day for Men 19-50 years
Selenium	NA	82% 45μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	327% 36mg	11mg per day for Men 19-50 years
Water	20.7% 767g	2.06% 76.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Dried Marjoram Spices:

• Dried Marjoram Spices contain 403 times more Vitamin A, 4 times more Vitamin B1, 6.3 times more Vitamin B2, 2.6 times more Vitamin B3, 5.6 times more Vitamin B6, 10.1 times more Vitamin B9, 4.1 times more Vitamin C, 21.1 times more Vitamin E and 222 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Dried Marjoram Spices:

• Baked Whole Red Potatoes have 10 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 221.1 times more Calcium, 6.5 times more Copper, 118.2 times more Iron, 12.4 times more Magnesium, 31.4 times more Manganese, 4.3 times more Phosphorus, 2.8 times more Potassium, 6.4 times more Sodium and 9 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Dried Marjoram Spices contain 3.1 times more Energy, 46.9 times more Fat, 13.2 times more Saturated Fat, 215.3 times more Omega 3, 24 times more Omega 6, 3.1 times more Carbohydrate, 2.9 times more Sugars, 22.4 times more Fiber and 5.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.