Comparing Nutrients in 1 pound Baked White Potatoes VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Baked White Potatoes	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	14.4% 417kcal	42.4% 1229kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	916% 14.7g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	31.4% 5.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	211% 275g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	25.6% 18.6g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	481% 183g	38g per day for Men 19-50 years
Protein	17% 9.53g	103% 57.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	203% 1828μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	415% 5.4mg	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	43% 172μg	311% 1243μg	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	63.5% 57mg	259% 233mg	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	1.2% 0.18mg	51% 7.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	2350% 2820μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	903% 9026mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	571% 5.14mg	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	36.3% 2.9mg	4690% 375mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	1071% 24.6mg	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	48.6% 340mg	198% 1388mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	203% 6904mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.94% 34.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Dried Marjoram Spices:

• Dried Marjoram Spices contain 403 times more Vitamin A, 6 times more Vitamin B1, 7.3 times more Vitamin B2, 2.7 times more Vitamin B3, 5.6 times more Vitamin B6, 7.2 times more Vitamin B9, 4.1 times more Vitamin C, 42.3 times more Vitamin E and 230.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Dried Marjoram Spices:

• Baked Whole White Potatoes have 9.9 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 199 times more Calcium, 8.9 times more Copper, 129.2 times more Iron, 12.8 times more Magnesium, 28.7 times more Manganese, 4.1 times more Phosphorus, 2.8 times more Potassium, 9 times more Selenium, 11 times more Sodium and 10.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Dried Marjoram Spices contain 2.9 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, 2.9 times more Carbohydrate, 2.7 times more Sugars, 19.2 times more Fiber and 6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.