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

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dried Parsley Spices	Baked White Potatoes	Recommended Dietary Allowance
Energy	101% 2920kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	43% 13.8g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1173% 18.8g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	73.4% 12.5g	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	390% 506g	162% 211g	130g per day for Men 19-50 years
Sugars	100% 72.7g	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	5.8% 4.2g	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	% 27.6g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 41g	% 4g	g per day for Men 19-50 years
Fiber	703% 267g	55.3% 21g	38g per day for Men 19-50 years
Protein	476% 266g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	108% 970μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1833% 24mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	621% 99mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	692% 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	450% 1800μg	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	1389% 1250mg	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	597% 89.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11329% 13595μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1140% 11400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	867% 7.8mg	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	2755% 220mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	952% 4000mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	4265% 98mg	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	623% 4360mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	789% 26830mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	301% 4520mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	495% 54.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.6% 59g	20.4% 754g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have 97 times more Vitamin A, 4.1 times more Vitamin B1, 55.4 times more Vitamin B2, 6.5 times more Vitamin B3, 2.8 times more Vitamin B5, 4.3 times more Vitamin B6, 4.7 times more Vitamin B9, 9.9 times more Vitamin C, 224 times more Vitamin E and 503.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Dried Parsley Spices 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 Dried Parsley Spices vs Baked White Potatoes:

• Dried Parsley Spices have 114 times more Calcium, 6.1 times more Copper, 34.4 times more Iron, 14.8 times more Magnesium, 51.9 times more Manganese, 5.8 times more Phosphorus, 4.9 times more Potassium, 28.2 times more Selenium, 64.6 times more Sodium and 15.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 12.8 times more Water than Dried Parsley Spices.

Comparison of macro-nutrients per 1 kilogram:

• Dried Parsley Spices have 3.2 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, 2.4 times more Carbohydrate, 4.8 times more Sugars, 12.7 times more Fiber and 12.7 times more Protein than Baked Whole White Potatoes.
• Both Dried Parsley Spices as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.