Comparing Nutrients in 1 pound Baked White Potatoes VS Thyme

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Thyme	16%	11%	73%

Macro Nutrients

	Baked White Potatoes	Thyme	Recommended Dietary Allowance
Energy	14.4% 417kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	7.86% 7.62g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	127% 2.03g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.27% 0.39g	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	85.3% 111g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	NA	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	167% 63.5g	38g per day for Men 19-50 years
Protein	17% 9.53g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Thyme	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	120% 1080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	164% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	121% 1.58mg	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	51% 204μg	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	807% 726mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Thyme	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	184% 1837mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	280% 2.5mg	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	989% 79mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	339% 7.8mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	74.6% 8.2mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8% 295g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Thyme:

• Fresh Thyme contains 238 times more Vitamin A, 11 times more Vitamin B2, 1.6 times more Vitamin B6 and 12.7 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fresh Thyme have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Baked Whole White Potatoes as well as Fresh Thyme have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Thyme:

• Fresh Thyme contains 40.5 times more Calcium, 4.4 times more Copper, 27.3 times more Iron, 5.9 times more Magnesium, 9.1 times more Manganese, 1.4 times more Phosphorus and 5.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fresh Thyme have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Thyme contains 11.2 times more Fat, 11.7 times more Saturated Fat, 29.8 times more Omega 3, 6.7 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fresh Thyme have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Baked Whole White Potatoes as well as Fresh Thyme have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.