Comparing Nutrients in 1 kilogram Chives VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Chives	35%	18%	47%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Chives	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	162% 211g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	65.8% 25g	55.3% 21g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Chives	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	242% 2180μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.47mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.8% 3.24mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	162% 2.1mg	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	263% 1050μg	95% 380μg	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	646% 581mg	140% 126mg	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	14% 2.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1773% 2127μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chives	Baked White Potatoes	Recommended Dietary Allowance
Calcium	92% 920mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	141% 1.27mg	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	200% 16mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	82% 1.9mg	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	83% 580mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.5% 907g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chives vs Baked White Potatoes:

• Raw Chives have 218 times more Vitamin A, 1.6 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B9, 4.6 times more Vitamin C, 5.3 times more Vitamin E and 78.8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Chives.
• Both Raw Chives and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Chives as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chives vs Baked White Potatoes:

• Raw Chives have 9.2 times more Calcium, 1.2 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 1.8 times more Selenium, 1.6 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Phosphorus and 1.8 times more Potassium than Raw Chives.

Comparison of macro-nutrients per 1 kilogram:

• Raw Chives have 5.1 times more Omega 6, 1.2 times more Sugars and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Energy and 4.8 times more Carbohydrate than Raw Chives.
• Both Raw Chives and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Raw Chives as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.