Comparing Nutrients in 1 kilogram Dill Weed VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dill Weed	Baked White Potatoes	Recommended Dietary Allowance
Energy	15% 430kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	54% 70.2g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	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	55.3% 21g	55.3% 21g	38g per day for Men 19-50 years
Protein	61.8% 34.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	429% 3860μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	375% 1500μg	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	944% 850mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Weed	Baked White Potatoes	Recommended Dietary Allowance
Calcium	208% 2080mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	824% 66mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	550% 12.6mg	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	94% 660mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	40.7% 610mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	20.4% 754g	3700g per day for Men 19-50 years

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

• Fresh Dill Weed has 386 times more Vitamin A, 1.2 times more Vitamin B1, 6.9 times more Vitamin B2, 3.9 times more Vitamin B9 and 6.7 times more Vitamin C than Baked Whole White Potatoes.
• Both Fresh Dill Weed and Baked Whole White Potatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Fresh Dill Weed 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 Dill Weed vs Baked White Potatoes:

• Fresh Dill Weed has 20.8 times more Calcium, 10.3 times more Iron, 2 times more Magnesium, 6.7 times more Manganese, 1.4 times more Potassium, 8.7 times more Sodium and 2.6 times more Zinc than Baked Whole White Potatoes.
• Both Fresh Dill Weed and Baked Whole White Potatoes have similar amounts of Copper, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fresh Dill Weed has 7.5 times more Fat and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Energy and 3 times more Carbohydrate than Fresh Dill Weed.
• Both Fresh Dill Weed and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Fresh Dill Weed as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.