Comparing Nutrients in 1 pound Dried Basil Spices VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Dried Basil Spices	Baked Potato Flesh	Recommended Dietary Allowance
Energy	36.4% 1057kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	75% 98g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	10.6% 7.7g	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	4.7% 3.4g	NA	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	450% 171g	18% 6.8g	38g per day for Men 19-50 years
Protein	186% 104g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	18.6% 168μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	419% 5.44mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	468% 6.08mg	105% 1.37mg	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	352% 1406μg	10.2% 41μg	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	4.03% 3.63mg	64.5% 58mg	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	324% 48.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6481% 7777μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1016% 10160mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	1058% 9.53mg	108% 0.98mg	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	5092% 407mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	768% 3225mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	1933% 44.5mg	31.8% 0.73mg	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	178% 1243mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	351% 11929mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	293% 32.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.27% 47g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Basil Spices VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Basil Spices versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Basil Spices vs Baked Potato Flesh:

• 1 pound of Dried Basil Spices has more Vitamin A, 57.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B5, 4.5 times more Vitamin B6, 34.4 times more Vitamin B9, 267.5 times more Vitamin E and 5715 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Vitamin B1 and 16 times more Vitamin C than Dried Basil Spices.
• 1 pound of Dried Basil Spices have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Dried Basil Spices as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Basil Spices vs Baked Potato Flesh:

• 1 pound of Dried Basil Spices has 448 times more Calcium, 9.8 times more Copper, 256.6 times more Iron, 28.4 times more Magnesium, 60.9 times more Manganese, 5.5 times more Phosphorus, 6.7 times more Potassium, 10 times more Selenium, 15.2 times more Sodium and 24.5 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 7.3 times more Water than Dried Basil Spices.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Basil Spices has 2.5 times more Energy, 40.7 times more Fat, 83 times more Saturated Fat, 30 times more Omega 3, 2.2 times more Carbohydrate, 25.1 times more Fiber and 11.7 times more Protein than Baked Potato Flesh.
• Both Dried Basil Spices and Baked Potato Flesh offer comparable quantities of Sugars per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Dried Basil Spices as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.