Comparing Nutrients in 1 pound Dill Weed VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dill Weed	Baked White Potatoes	Recommended Dietary Allowance
Energy	6.73% 195kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.5% 32g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	25% 9.53g	25% 9.53g	38g per day for Men 19-50 years
Protein	28% 15.7g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	195% 1751μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	73.6% 0.96mg	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	170% 680μg	43% 172μg	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	428% 386mg	63.5% 57mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Weed	Baked White Potatoes	Recommended Dietary Allowance
Calcium	94% 943mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	64% 0.58mg	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	374% 30mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	37.3% 0.86mg	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	42.8% 299mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	98% 3348mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	18.4% 277mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dill Weed vs Baked White Potatoes:

• Fresh Dill Weed has 386 times more Vitamin A, 1.2 times more Vitamin B1, 6.9 times more Vitamin B2, 3.9 times more Vitamin B9 and 6.7 times more Vitamin C than Baked Whole White Potatoes.
• Both Fresh Dill Weed and Baked Whole White Potatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Fresh Dill Weed as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dill Weed vs Baked White Potatoes:

• Fresh Dill Weed has 20.8 times more Calcium, 10.3 times more Iron, 2 times more Magnesium, 6.7 times more Manganese, 1.4 times more Potassium, 8.7 times more Sodium and 2.6 times more Zinc than Baked Whole White Potatoes.
• Both Fresh Dill Weed and Baked Whole White Potatoes have similar amounts of Copper, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Dill Weed has 7.5 times more Fat and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Energy and 3 times more Carbohydrate than Fresh Dill Weed.
• Both Fresh Dill Weed and Baked Whole White Potatoes have similar amounts of Fiber per 1 lb.
• Both Fresh Dill Weed as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.