Comparing Nutrients in 1 kilogram Freeze Dried Parsley VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Freeze Dried Parsley	37%	14%	49%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Freeze Dried Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Energy	93% 2710kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	326% 424g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	861% 327g	47.4% 18g	38g per day for Men 19-50 years
Protein	559% 313g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	867% 10.4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1738% 22.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	650% 104mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	504% 25mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1058% 13.8mg	163% 2.12mg	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	485% 1940μg	67.5% 270μg	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	1656% 1490mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Freeze Dried Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	176% 1760mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	510% 4.6mg	193% 1.74mg	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	6738% 539mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	886% 3720mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	582% 13.4mg	75.2% 1.73mg	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	783% 5480mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	1853% 63000mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	587% 323μg	NA	55μg per day for Men 19-50 years
Sodium	261% 3910mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Freeze Dried Parsley vs Baked Red Potatoes:

• Freeze-dried Parsley has 14.4 times more Vitamin B1, 45.2 times more Vitamin B2, 6.5 times more Vitamin B3, 7.4 times more Vitamin B5, 6.5 times more Vitamin B6, 7.2 times more Vitamin B9 and 11.8 times more Vitamin C than Baked Whole Red Potatoes.
• Both Freeze-dried Parsley as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Freeze Dried Parsley vs Baked Red Potatoes:

• Freeze-dried Parsley has 19.6 times more Calcium, 2.6 times more Copper, 77 times more Iron, 13.3 times more Magnesium, 7.7 times more Manganese, 7.6 times more Phosphorus, 11.6 times more Potassium, 32.6 times more Sodium and 15.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 38.3 times more Water than Freeze-dried Parsley.

Comparison of macro-nutrients per 1 kilogram:

• Freeze-dried Parsley has 3.1 times more Energy, 34.7 times more Fat, 2.2 times more Carbohydrate, 18.2 times more Fiber and 13.6 times more Protein than Baked Whole Red Potatoes.
• Both Freeze-dried Parsley as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.