Comparing Nutrients in 5 ounces Peppermint VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Peppermint	18%	10%	72%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Peppermint	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	38.5% 0.62g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	3% 2.17g	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	NA	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	30% 11.3g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Peppermint	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	33.4% 301μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23% 0.3mg	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	40.4% 162μg	13.5% 54μg	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	50% 45mg	20% 18mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peppermint	Baked White Potatoes	Recommended Dietary Allowance
Calcium	34.4% 344mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	20% 0.18mg	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	90% 7.2mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	11.6% 0.27mg	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	14.8% 103mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3% 111g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Peppermint vs Baked White Potatoes:

• Fresh Peppermint has 212 times more Vitamin A, 1.7 times more Vitamin B1, 6.2 times more Vitamin B2, 3 times more Vitamin B9 and 2.5 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Vitamin B6 than Fresh Peppermint.
• Both Fresh Peppermint and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Fresh Peppermint as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Peppermint vs Baked White Potatoes:

• Fresh Peppermint has 24.3 times more Calcium, 2.6 times more Copper, 7.9 times more Iron, 3 times more Magnesium, 6.2 times more Manganese, 4.4 times more Sodium and 3.2 times more Zinc than Baked Whole White Potatoes.
• Both Fresh Peppermint and Baked Whole White Potatoes have similar amounts of Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fresh Peppermint has 29 times more Omega 3, 3.8 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Energy and 1.4 times more Carbohydrate than Fresh Peppermint.
• Both Fresh Peppermint as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.