Comparing Nutrients in 14 ounces Freeze Dried Parsley VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Freeze Dried Parsley	37%	14%	49%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Freeze Dried Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Energy	37% 1076kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 168g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	342% 130g	19% 7.14g	38g per day for Men 19-50 years
Protein	222% 124g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	690% 8.97mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	420% 5.46mg	64.7% 0.84mg	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	192% 770μg	26.8% 107μg	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	657% 591mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Freeze Dried Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	70% 699mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	76.7% 0.69mg	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	2674% 214mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	352% 1476mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	30% 0.69mg	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	311% 2175mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	735% 25004mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	NA	55μg per day for Men 19-50 years
Sodium	103% 1552mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	220% 24.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	8.22% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Freeze Dried Parsley VS Baked Red Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Freeze Dried Parsley versus 14 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Freeze Dried Parsley vs Baked Red Potatoes:

• 14 ounces of Freeze Dried Parsley have 14.4 times more Vitamin B1, 45.2 times more Vitamin B2, 6.5 times more Vitamin B3, 7.4 times more Vitamin B5, 6.5 times more Vitamin B6, 7.2 times more Vitamin B9 and 11.8 times more Vitamin C than Baked Red Potatoes.
• Both Freeze-dried Parsley as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Freeze Dried Parsley vs Baked Red Potatoes:

• 14 ounces of Freeze Dried Parsley have 19.6 times more Calcium, 2.6 times more Copper, 77 times more Iron, 13.3 times more Magnesium, 7.7 times more Manganese, 7.6 times more Phosphorus, 11.6 times more Potassium, 32.6 times more Sodium and 15.3 times more Zinc than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 38.3 times more Water than Freeze-dried Parsley.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Freeze Dried Parsley have 3.1 times more Energy, 34.7 times more Fat, 2.2 times more Carbohydrate, 18.2 times more Fiber and 13.6 times more Protein than Baked Red Potatoes.