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

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried Basil Spices	Baked Red Potatoes	Recommended Dietary Allowance
Energy	80.3% 2330kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	67.4% 21.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	188% 3g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	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	367% 478g	151% 196g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	10.3% 7.5g	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	% 7.5g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 4.5g	g per day for Men 19-50 years
Fiber	992% 377g	47.4% 18g	38g per day for Men 19-50 years
Protein	410% 230g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	41% 370μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1031% 13.4mg	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	775% 3100μg	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	8.9% 8mg	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	713% 107mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14288% 17145μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2240% 22400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	2333% 21mg	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	11225% 898mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	1693% 7110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	4261% 98mg	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	391% 2740mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	774% 26300mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	NA	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	645% 71mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	2.8% 104g	20.7% 767g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have 37 times more Vitamin A, 24 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B5, 6.3 times more Vitamin B6, 11.5 times more Vitamin B9, 133.8 times more Vitamin E and 612.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 15.8 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Dried Basil Spices 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 Dried Basil Spices vs Baked Red Potatoes:

• Dried Basil Spices have 248.9 times more Calcium, 12.1 times more Copper, 128.3 times more Iron, 25.4 times more Magnesium, 56.6 times more Manganese, 3.8 times more Phosphorus, 4.8 times more Potassium, 6.3 times more Sodium and 17.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.4 times more Water than Dried Basil Spices.

Comparison of macro-nutrients per 1 kilogram:

• Dried Basil Spices have 2.7 times more Energy, 27.1 times more Fat, 53.9 times more Saturated Fat, 20 times more Omega 3, 4.1 times more Omega 6, 2.4 times more Carbohydrate, 1.7 times more Fructose, 20.9 times more Fiber and 10 times more Protein than Baked Whole Red Potatoes.
• Both Dried Basil Spices and Baked Whole Red Potatoes have similar amounts of Sugars per 1 kg.
• Both Dried Basil Spices as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.