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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Basil Spices have 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.
• While Baked Whole Red Potatoes contain 15.8 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Dried Basil Spices 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 Dried Basil Spices vs Baked Red Potatoes:

• Dried Basil Spices have 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.
• While Baked Whole Red Potatoes contain 7.4 times more Water than Dried Basil Spices.

Comparison of macro-nutrients per 14 ounces:

• Dried Basil Spices have 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 Dried Basil Spices and Baked Whole Red Potatoes have similar amounts of Sugars per 14 oz.
• Both Dried Basil Spices as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.