Comparing Nutrients in 1 pound Parsley VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.63% 163kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	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	22% 28.7g	68.4% 89g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	8.95% 6.5g	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	2.75% 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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	39.4% 15g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	24% 13.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	212% 1910μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	74% 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	172% 689μg	30.6% 122μg	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	670% 603mg	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	22.7% 3.4mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6199% 7439μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	62.6% 626mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	87.7% 0.79mg	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	352% 28mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	34% 0.78mg	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	37.6% 263mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	17% 254mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.8% 398g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Parsley vs Baked Red Potatoes:

• Fresh Parsley has 421 times more Vitamin A, 2 times more Vitamin B2, 5.6 times more Vitamin B9, 10.6 times more Vitamin C, 9.4 times more Vitamin E and 585.7 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B6 than Fresh Parsley.
• Both Fresh Parsley and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Fresh Parsley as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Parsley vs Baked Red Potatoes:

• Fresh Parsley has 15.3 times more Calcium, 8.9 times more Iron, 1.8 times more Magnesium, 4.7 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
• Both Fresh Parsley and Baked Whole Red Potatoes have similar amounts of Copper, Manganese, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Parsley has 1.8 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Energy, 3.1 times more Carbohydrate and 1.7 times more Sugars than Fresh Parsley.
• Both Fresh Parsley as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.