Comparing Nutrients in 1 kilogram 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	31.7% 920kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	85.3% 27.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	431% 6.9g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	29.4% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	492% 639g	130g per day for Men 19-50 years
Sugars	21% 15.3g	23.6% 17g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	974% 370g	38g per day for Men 19-50 years
Protein	37.5% 21g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	211% 1900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	428% 5.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	307% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	309% 49.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	423% 5.5mg	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	95% 380μg	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	556% 500mg	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	2.67% 0.4mg	499% 74.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	14288% 17145μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	10% 100mg	1890% 18900mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	956% 8.6mg	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	80% 6.4mg	15450% 1236mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	3420% 78.7mg	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	107% 750mg	287% 2010mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	239% 8140mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	83.6% 46μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	562% 61.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Baked Whole White Potatoes as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.