Comparing Nutrients in 1 pound Rosemary VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Rosemary	Baked Potato Flesh	Recommended Dietary Allowance
Energy	20.5% 594kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	117% 1.88g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	18% 6.8g	38g per day for Men 19-50 years
Protein	27% 15g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	105% 1.37mg	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	124% 494μg	10.2% 41μg	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	110% 99mg	64.5% 58mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rosemary	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	144% 1438mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	108% 0.98mg	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	377% 30mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	31.8% 0.73mg	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	42.8% 299mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.3% 307g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Rosemary VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Rosemary versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rosemary vs Baked Potato Flesh:

• 1 pound of Rosemary has more Vitamin A, 7.2 times more Vitamin B2, 1.4 times more Vitamin B5, 12.1 times more Vitamin B9 and 1.7 times more Vitamin C than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.9 times more Vitamin B1 and 1.5 times more Vitamin B3 than Fresh Rosemary.
• Both Rosemary and Baked Potato Flesh provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Fresh Rosemary as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Rosemary vs Baked Potato Flesh:

• 1 pound of Rosemary has 63.4 times more Calcium, 1.4 times more Copper, 19 times more Iron, 3.6 times more Magnesium, 6 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Baked Potato Flesh.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rosemary has 1.4 times more Energy, 58.6 times more Fat, 109.2 times more Saturated Fat, 41.4 times more Omega 3, 14 times more Omega 6, 9.4 times more Fiber and 1.7 times more Protein than Baked Potato Flesh.
• Both Rosemary and Baked Potato Flesh offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6