Comparing Nutrients in 1 pound Parsley VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Parsley	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.63% 163kcal	14.4% 417kcal	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	39.4% 15g	25% 9.53g	38g per day for Men 19-50 years
Protein	24% 13.5g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Parsley	Baked White 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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	172% 689μg	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	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6199% 7439μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Baked White Potatoes	Recommended Dietary Allowance
Calcium	62.6% 626mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	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	352% 28mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	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	37.6% 263mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.8% 398g	9.25% 342g	3700g per day for Men 19-50 years

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

• Fresh Parsley has 421 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B9, 10.6 times more Vitamin C, 18.8 times more Vitamin E and 607.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B6 than Fresh Parsley.
• Both Fresh Parsley and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Fresh Parsley 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 Parsley vs Baked White Potatoes:

• Fresh Parsley has 13.8 times more Calcium, 9.7 times more Iron, 1.9 times more Magnesium, 8 times more Sodium and 3.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Phosphorus than Fresh Parsley.
• Both Fresh Parsley and Baked Whole White Potatoes have similar amounts of Copper, Manganese, Potassium and Water per 1 lb.
• Both Fresh Parsley as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Parsley has 1.6 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Energy, 3.3 times more Carbohydrate and 1.8 times more Sugars than Fresh Parsley.
• Both Fresh Parsley as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.