Comparing Nutrients in 14 ounces Baked Red Potatoes VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Baked Red Potatoes	Dried Basil Spices	Recommended Dietary Allowance
Energy	12% 345kcal	32% 925kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	26.8% 8.56g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	146% 190g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	9.36% 6.8g	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	2.4% 1.75g	4.1% 2.98g	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	% 2.2g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.079g	g per day for Men 19-50 years
Fiber	19% 7.14g	394% 150g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	366% 4.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	66.5% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	409% 5.3mg	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	26.8% 107μg	308% 1230μg	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	55.6% 50mg	3.53% 3.18mg	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	2.1% 0.32mg	283% 42.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	5671% 6805μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dried Basil Spices	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	889% 8890mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	926% 8.33mg	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	34.7% 2.78mg	4455% 356mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	672% 2822mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	1691% 39mg	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	41% 286mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	307% 10438mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	256% 28mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Dried Basil Spices:

• Baked Whole Red Potatoes have 15.8 times more Vitamin C than Dried Basil Spices.
• While Dried Basil Spices contain 37 times more Vitamin A, 24 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B5, 6.3 times more Vitamin B6, 11.5 times more Vitamin B9, 133.8 times more Vitamin E and 612.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dried Basil Spices have similar amounts of Vitamin B1 per 14 oz.
• Both Baked Whole Red Potatoes as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Dried Basil Spices:

• Baked Whole Red Potatoes have 7.4 times more Water than Dried Basil Spices.
• While Dried Basil Spices contain 248.9 times more Calcium, 12.1 times more Copper, 128.3 times more Iron, 25.4 times more Magnesium, 56.6 times more Manganese, 3.8 times more Phosphorus, 4.8 times more Potassium, 6.3 times more Sodium and 17.8 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Dried Basil Spices contain 2.7 times more Energy, 27.1 times more Fat, 53.9 times more Saturated Fat, 20 times more Omega 3, 4.1 times more Omega 6, 2.4 times more Carbohydrate, 1.7 times more Fructose, 20.9 times more Fiber and 10 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dried Basil Spices have similar amounts of Sugars per 14 oz.
• Both Baked Whole Red Potatoes as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.