Comparing Nutrients in 500 calories Dried Marjoram SpicesVS Baked White Potatoes

Weight per 500 calories

Dried Marjoram Spices

185g

Baked White Potatoes

544g

Dried Marjoram Spices have 2.9 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Dried Marjoram Spices

14%

18%

68%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Dried Marjoram Spicesvs Baked White 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

0.84%0.82g

13 gvs0.82 g

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

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3.05%0.98g

Saturated Fat

0.68%0.22g

0.98 gvs0.22 g

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

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372%5.96g

Omega 3

5.1%0.082g

5.96 gvs0.082 g

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

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12.8%2.17g

Omega 6

1.57%0.27g

2.17 gvs0.27 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

88%115g

112 gvs115 g

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

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10.4%7.55g

Sugars

11.5%8.3g

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

7.55 gvs8.3 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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196%74.4g

Fiber

30%11.4g

74.4 gvs11.4 g

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

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41.7%23.4g

Protein

20.4%11.4g

23.4 gvs11.4 g

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

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Vitamins

Dried Marjoram Spicesvs Baked White Potatoes

82.6%744μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

744 μgvs5.43 μg

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

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44.4%0.53mg

Vitamin B1

21.7%0.26mg

Thiamine

0.53 mgvs0.26 mg

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

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45%0.58mg

Vitamin B2

18%0.23mg

Riboflavin

0.58 mgvs0.23 mg

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

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47.5%7.6mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

7.6 mgvs8.3 mg

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

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Vitamin B5

41.6%2.1mg

Pantothenic acid

NA mgvs2.1 mg

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

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169%2.2mg

Vitamin B6

88.2%1.15mg

Pyridoxine

2.2 mgvs1.15 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

51.6%207μg

Folates and Folic Acid

506 μgvs207 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

76%68.5mg

Ascorbic acid

95 mgvs68.5 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

1.45%0.22mg

Tocopherols and Tocotrienols

3.1 mgvs0.22 mg

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

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956%1147μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

1147 μgvs14.7 μg

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

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Minerals

Dried Marjoram Spicesvs Baked White Potatoes

367%3672mg

Calcium

5.43%54.3mg

3672 mgvs54.3 mg

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

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232%2.1mg

Copper

76.7%0.69mg

2.1 mgvs0.69 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

43.5%3.48mg

153 mgvs3.48 mg

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

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152%638mg

Magnesium

35%147mg

638 mgvs147 mg

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

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436%10mg

Manganese

44.7%1.03mg

10 mgvs1.03 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

58.2%408mg

565 mgvs408 mg

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

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82.6%2808mg

Potassium

87%2957mg

2808 mgvs2957 mg

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

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15%8.3μg

Selenium

4.94%2.7μg

8.3 μgvs2.7 μg

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

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9.47%142mg

Sodium

2.54%38mg

142 mgvs38 mg

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

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60.4%6.64mg

Zinc

17.3%1.9mg

6.64 mgvs1.9 mg

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

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0.38%14g

Water

11%410g

14 gvs410 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 White Potatoes:

Dried Marjoram Spices have 136.8 times more Vitamin A, 2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B6, 2.4 times more Vitamin B9, 1.4 times more Vitamin C, 14.3 times more Vitamin E and 78.2 times more Vitamin K than Baked Whole White Potatoes.
Both Dried Marjoram Spices and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
Both Dried Marjoram Spices as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Dried Marjoram Spices have 67.6 times more Calcium, 3 times more Copper, 43.9 times more Iron, 4.4 times more Magnesium, 9.8 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Selenium, 3.7 times more Sodium and 3.5 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 29.1 times more Water than Dried Marjoram Spices.
Both Dried Marjoram Spices and Baked Whole White Potatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Marjoram Spices have 15.9 times more Fat, 73.1 times more Omega 3, 8.1 times more Omega 6, 6.5 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
Both Dried Marjoram Spices and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Dried Marjoram Spices as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried Marjoram SpicesVS Ground Mustard SeedBaked White PotatoesVS Ground Mustard SeedDried Marjoram SpicesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Dried Marjoram SpicesVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: