Comparing Nutrients in 100 grams Baked White Potatoes VS Dried Thyme Spices

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dried Thyme Spices	10%	19%	71%

Macro Nutrients

	Baked White Potatoes	Dried Thyme Spices	Recommended Dietary Allowance
Energy	3.17% 92kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	7.66% 7.43g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	8.53% 2.73g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	2.94% 0.5g	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	49% 64g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	2.36% 1.7g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	97% 37g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	21% 190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	42.8% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	42.3% 0.55mg	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	9.5% 38μg	68.5% 274μg	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	14% 12.6mg	55.6% 50mg	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	0.27% 0.04mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1429% 1715μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	1% 10mg	189% 1890mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	96% 0.86mg	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	8% 0.64mg	1545% 124mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	342% 7.87mg	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	10.7% 75mg	28.7% 201mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	8.36% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	56% 6.18mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.21% 7.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Dried Thyme Spices:

• Dried Thyme Spices contain 190 times more Vitamin A, 10.7 times more Vitamin B1, 9.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B6, 7.2 times more Vitamin B9, 4 times more Vitamin C, 187 times more Vitamin E and 635 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Dried Thyme Spices:

• Baked Whole White Potatoes have 9.7 times more Water than Dried Thyme Spices.
• While Dried Thyme Spices contain 189 times more Calcium, 6.8 times more Copper, 193.1 times more Iron, 8.1 times more Magnesium, 41.6 times more Manganese, 2.7 times more Phosphorus, 1.5 times more Potassium, 9.2 times more Selenium, 7.9 times more Sodium and 17.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Dried Thyme Spices contain 3 times more Energy, 49.5 times more Fat, 68.3 times more Saturated Fat, 46 times more Omega 3, 10.2 times more Omega 6, 3 times more Carbohydrate, 17.6 times more Fiber and 4.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Thyme Spices have similar amounts of Sugars per 100 g.
• Both Baked Whole White Potatoes as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.