Comparing Nutrients in 500 calories Dried Marjoram SpicesVS Baked Red Potatoes

Weight per 500 calories

Dried Marjoram Spices

185g

Baked Red Potatoes

575g

Dried Marjoram Spices have 3.1 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Dried Marjoram Spices or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Dried Marjoram Spices

14%

18%

68%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Dried Marjoram Spicesvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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13.4%13g

Fat

0.89%0.86g

13 gvs0.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.05%0.98g

Saturated Fat

0.72%0.23g

0.98 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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372%5.96g

Omega 3

5.4%0.086g

5.96 gvs0.086 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.8%2.17g

Omega 6

1.66%0.28g

2.17 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86%112g

Carbohydrate

86.6%113g

112 gvs113 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.4%7.55g

Sugars

11.3%8.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.55 gvs8.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.5%2.53g

≤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]

NA gvs2.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.16g

NA gvs3.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.6g

NA gvs2.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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196%74.4g

Fiber

27.2%10.3g

74.4 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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41.7%23.4g

Protein

23.6%13.2g

23.4 gvs13.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Marjoram Spicesvs Baked Red Potatoes

82.6%744μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

744 μgvs5.75 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44.4%0.53mg

Vitamin B1

34.5%0.41mg

Thiamine

0.53 mgvs0.41 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45%0.58mg

Vitamin B2

22%0.29mg

Riboflavin

0.58 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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47.5%7.6mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

7.6 mgvs9.17 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

39%1.96mg

Pantothenic acid

NA mgvs1.96 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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169%2.2mg

Vitamin B6

94%1.2mg

Pyridoxine

2.2 mgvs1.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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126%506μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

506 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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105%95mg

Vitamin C

80.5%72.4mg

Ascorbic acid

95 mgvs72.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.8%3.1mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

3.1 mgvs0.46 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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956%1147μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

1147 μgvs16 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Marjoram Spicesvs Baked Red Potatoes

367%3672mg

Calcium

5.17%51.7mg

3672 mgvs51.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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232%2.1mg

Copper

111%1mg

2.1 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1908%153mg

Iron

50.3%4.02mg

153 mgvs4.02 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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152%638mg

Magnesium

38.3%161mg

638 mgvs161 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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436%10mg

Manganese

43.2%0.99mg

10 mgvs0.99 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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80.7%565mg

Phosphorus

59%414mg

565 mgvs414 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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82.6%2808mg

Potassium

92%3132mg

2808 mgvs3132 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.3μg

Selenium

8.3 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.47%142mg

Sodium

4.6%69mg

142 mgvs69 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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60.4%6.64mg

Zinc

21%2.3mg

6.64 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14g

Water

12%441g

14 gvs441 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Dried Marjoram Spices vs Baked Red Potatoes:

Dried Marjoram Spices have 129.4 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B6, 3.3 times more Vitamin B9, 1.3 times more Vitamin C, 6.8 times more Vitamin E and 71.3 times more Vitamin K than Baked Whole Red Potatoes.
Both Dried Marjoram Spices and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 500 kcal.
Both Dried Marjoram Spices as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Marjoram Spices vs Baked Red Potatoes:

Dried Marjoram Spices have 71 times more Calcium, 2.1 times more Copper, 37.9 times more Iron, 4 times more Magnesium, 10.1 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Sodium and 2.9 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 31.3 times more Water than Dried Marjoram Spices.
Both Dried Marjoram Spices and Baked Whole Red Potatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Marjoram Spices have 15.1 times more Fat, 69.1 times more Omega 3, 7.7 times more Omega 6, 7.2 times more Fiber and 1.8 times more Protein than Baked Whole Red Potatoes.
Both Dried Marjoram Spices and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Dried Marjoram Spices as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried Marjoram SpicesVS Ground Mustard SeedBaked Red PotatoesVS Ground Mustard SeedDried Marjoram SpicesVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Dried Marjoram SpicesVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Marjoram Spices or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: