Comparing Nutrients in 1 pound Dried Basil Spices VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried Basil Spices	Baked Red Potatoes	Recommended Dietary Allowance
Energy	36.4% 1057kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	167% 217g	68.4% 89g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	4.7% 3.4g	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	% 3.4g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 2.04g	g per day for Men 19-50 years
Fiber	450% 171g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	186% 104g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	18.6% 168μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	419% 5.44mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	468% 6.08mg	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	352% 1406μg	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	4.03% 3.63mg	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	324% 48.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6481% 7777μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1016% 10160mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	1058% 9.53mg	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	5092% 407mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	768% 3225mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	1933% 44.5mg	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	178% 1243mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	351% 11929mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	23% 345mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	293% 32.2mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.27% 47g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Basil Spices vs Baked Red Potatoes:

• Dried Basil Spices have 37 times more Vitamin A, 24 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B5, 6.3 times more Vitamin B6, 11.5 times more Vitamin B9, 133.8 times more Vitamin E and 612.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 15.8 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Dried Basil Spices 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 Dried Basil Spices vs Baked Red Potatoes:

• Dried Basil Spices have 248.9 times more Calcium, 12.1 times more Copper, 128.3 times more Iron, 25.4 times more Magnesium, 56.6 times more Manganese, 3.8 times more Phosphorus, 4.8 times more Potassium, 6.3 times more Sodium and 17.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.4 times more Water than Dried Basil Spices.

Comparison of macro-nutrients per 1 pound:

• Dried Basil Spices have 2.7 times more Energy, 27.1 times more Fat, 53.9 times more Saturated Fat, 20 times more Omega 3, 4.1 times more Omega 6, 2.4 times more Carbohydrate, 1.7 times more Fructose, 20.9 times more Fiber and 10 times more Protein than Baked Whole Red Potatoes.
• Both Dried Basil Spices and Baked Whole Red Potatoes have similar amounts of Sugars per 1 lb.
• Both Dried Basil Spices as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.