Comparing Nutrients in 1 kilogram Parsley VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Parsley	Baked White Potatoes	Recommended Dietary Allowance
Energy	12.4% 360kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	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	48.7% 63.3g	162% 211g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	87% 33g	55.3% 21g	38g per day for Men 19-50 years
Protein	53% 29.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Parsley	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	468% 4210μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	380% 1520μg	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	1478% 1330mg	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	50% 7.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13667% 16400μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Baked White Potatoes	Recommended Dietary Allowance
Calcium	138% 1380mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	775% 62mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	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	83% 580mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	163% 5540mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.7% 877g	20.4% 754g	3700g per day for Men 19-50 years

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

• Fresh Parsley has 421 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B9, 10.6 times more Vitamin C, 18.8 times more Vitamin E and 607.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B6 than Fresh Parsley.
• Both Fresh Parsley and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Fresh Parsley 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 Parsley vs Baked White Potatoes:

• Fresh Parsley has 13.8 times more Calcium, 9.7 times more Iron, 1.9 times more Magnesium, 8 times more Sodium and 3.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Phosphorus than Fresh Parsley.
• Both Fresh Parsley and Baked Whole White Potatoes have similar amounts of Copper, Manganese, Potassium and Water per 1 kg.
• Both Fresh Parsley as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fresh Parsley has 1.6 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Energy, 3.3 times more Carbohydrate and 1.8 times more Sugars than Fresh Parsley.
• Both Fresh Parsley as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.