Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Baked Potato Flesh	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	32% 930kcal	87.2% 2530kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	429% 558g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	358% 136g	38g per day for Men 19-50 years
Protein	35% 19.6g	356% 200g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	326% 2930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	348% 4.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	1315% 17mg	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	22.5% 90μg	NA	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	142% 128mg	556% 500mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	5% 50mg	1784% 17840mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	544% 4.9mg	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	43.8% 3.5mg	6098% 488mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	1074% 4510mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	1717% 39.5mg	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	71.4% 500mg	776% 5430mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	973% 33080mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	300% 33mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Dried Dill Weed Spices per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Dried Dill Weed Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Dried Dill Weed Spices:

• 1 kg of Dried Dill Weed Spices contains more Vitamin A, 4 times more Vitamin B1, 13.5 times more Vitamin B2, 2 times more Vitamin B3, 5.7 times more Vitamin B6 and 3.9 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Dried Dill Weed Spices:

• 1 kilogram of Baked Potato Flesh has 10.3 times more Water than Dried Dill Weed Spices.
• While 1 kg of Dried Dill Weed Spices contains 356.8 times more Calcium, 2.3 times more Copper, 139.4 times more Iron, 18 times more Magnesium, 24.5 times more Manganese, 10.9 times more Phosphorus, 8.5 times more Potassium, 41.6 times more Sodium and 11.4 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Dill Weed Spices contains 2.7 times more Energy, 43.6 times more Fat, 2.6 times more Carbohydrate, 9.1 times more Fiber and 10.2 times more Protein than Baked Potatoes Flesh no Salt.