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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Baked Red Potatoes	Dried Parsley Spices	Recommended Dietary Allowance
Energy	30% 870kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1173% 18.8g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	73.4% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	390% 506g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	100% 72.7g	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	6.07% 4.4g	5.8% 4.2g	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	% 5.5g	% 27.6g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 41g	g per day for Men 19-50 years
Fiber	47.4% 18g	703% 267g	38g per day for Men 19-50 years
Protein	41% 23g	476% 266g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	1833% 24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	692% 9mg	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	67.5% 270μg	450% 1800μg	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	140% 126mg	1389% 1250mg	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	5.33% 0.8mg	597% 89.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	11329% 13595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	9% 90mg	1140% 11400mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	867% 7.8mg	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	87.5% 7mg	2755% 220mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	952% 4000mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	4265% 98mg	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	103% 720mg	623% 4360mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	789% 26830mg	3400mg per day for Men 19-50 years
Selenium	NA	256% 141μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	301% 4520mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	495% 54.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.6% 59g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices contain 97 times more Vitamin A, 2.7 times more Vitamin B1, 47.7 times more Vitamin B2, 6.2 times more Vitamin B3, 3.1 times more Vitamin B5, 4.2 times more Vitamin B6, 6.7 times more Vitamin B9, 9.9 times more Vitamin C, 112 times more Vitamin E and 485.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole Red Potatoes have 13 times more Water than Dried Parsley Spices.
• While Dried Parsley Spices contain 126.7 times more Calcium, 4.5 times more Copper, 31.5 times more Iron, 14.3 times more Magnesium, 56.7 times more Manganese, 6.1 times more Phosphorus, 4.9 times more Potassium, 37.7 times more Sodium and 13.6 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Dried Parsley Spices contain 3.4 times more Energy, 36.5 times more Fat, 34.5 times more Saturated Fat, 125.1 times more Omega 3, 25.5 times more Omega 6, 2.6 times more Carbohydrate, 5.1 times more Sugars, 14.8 times more Fiber and 11.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.