Comparing Nutrients in 1 pound Dried Marjoram Spices VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Dried Marjoram Spices	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	42.4% 1229kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	916% 14.7g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.33g	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	211% 275g	70.2% 91g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	481% 183g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	103% 57.4g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	203% 1828μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	415% 5.4mg	104% 1.36mg	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	311% 1243μg	11.3% 45.4μg	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	259% 233mg	65.5% 59mg	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	51% 7.67mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2350% 2820μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	903% 9026mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	571% 5.14mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	4690% 375mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	1071% 24.6mg	27.2% 0.63mg	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	198% 1388mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	203% 6904mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Marjoram Spices VS Boiled Potato Flesh, Cooked In Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Marjoram Spices versus 1 lb of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Marjoram Spices vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Dried Marjoram Spices has more Vitamin A, 2.7 times more Vitamin B1, 15.8 times more Vitamin B2, 2.9 times more Vitamin B3, 4 times more Vitamin B6, 27.4 times more Vitamin B9, 4 times more Vitamin C, 169 times more Vitamin E and 282.6 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Dried Marjoram Spices as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Marjoram Spices vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Dried Marjoram Spices has 398 times more Calcium, 6 times more Copper, 266.8 times more Iron, 15.7 times more Magnesium, 39.4 times more Manganese, 7 times more Phosphorus, 4 times more Potassium, 15 times more Selenium, 19.3 times more Sodium and 12 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 10.1 times more Water than Dried Marjoram Spices.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Marjoram Spices has 3.1 times more Energy, 70.4 times more Fat, 323 times more Omega 3, 36.7 times more Omega 6, 3 times more Carbohydrate, 4.5 times more Sugars, 22.4 times more Fiber and 6.8 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6