Comparing Nutrients in 14 ounces Boiled Potato Flesh, Cooked In Skin VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	12% 345kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	170% 222g	130g per day for Men 19-50 years
Sugars	5% 3.6g	NA	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	1.6% 1.15g	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	% 1.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	142% 54g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	141% 79.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	69.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	522% 6.8mg	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	9.92% 39.7μg	NA	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	57.3% 51.6mg	220% 198mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	2% 20mg	708% 7081mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	216% 1.94mg	0.9mg per day for Men 19-50 years
Fluoride	4.9% 196μg	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	15.4% 1.23mg	2420% 194mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	682% 15.7mg	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	25% 175mg	308% 2155mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	386% 13129mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.26% 306g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Dried Dill Weed Spices per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Potato Flesh, Cooked In Skin versus 14 oz of Dried Dill Weed Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Potato Flesh, Cooked In Skin vs Dried Dill Weed Spices:

• 14 oz of Dried Dill Weed Spices contain more Vitamin A, 3.9 times more Vitamin B1, 14.2 times more Vitamin B2, 2 times more Vitamin B3, 5.7 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin without Salt.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Potato Flesh, Cooked In Skin vs Dried Dill Weed Spices:

• 14 ounces of Boiled Potato Flesh, Cooked In Skin have 10.5 times more Water than Dried Dill Weed Spices.
• While 14 oz of Dried Dill Weed Spices contain 356.8 times more Calcium, 2.6 times more Copper, 157.4 times more Iron, 20.5 times more Magnesium, 28.6 times more Manganese, 12.3 times more Phosphorus, 8.7 times more Potassium, 52 times more Sodium and 11 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Dill Weed Spices contain 2.9 times more Energy, 43.6 times more Fat, 2.8 times more Carbohydrate, 7.6 times more Fiber and 10.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.