Comparing Nutrients in 14 ounces Parsley VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.93% 143kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.14g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.52g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	19.3% 25g	60% 77.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	34.5% 13g	19% 7.14g	38g per day for Men 19-50 years
Protein	21% 11.8g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	186% 1671μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.2mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	151% 603μg	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	587% 528mg	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	20% 2.98mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5424% 6509μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	54.8% 548mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	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	308% 24.6mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	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	33% 230mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	15% 222mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.22% 304g	3700g per day for Men 19-50 years

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

• Fresh Parsley has 421 times more Vitamin A, 2 times more Vitamin B2, 5.6 times more Vitamin B9, 10.6 times more Vitamin C, 9.4 times more Vitamin E and 585.7 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B6 than Fresh Parsley.
• Both Fresh Parsley and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Fresh Parsley as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Fresh Parsley has 15.3 times more Calcium, 8.9 times more Iron, 1.8 times more Magnesium, 4.7 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
• Both Fresh Parsley and Baked Whole Red Potatoes have similar amounts of Copper, Manganese, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fresh Parsley has 1.8 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Energy, 3.1 times more Carbohydrate and 1.7 times more Sugars than Fresh Parsley.
• Both Fresh Parsley as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.