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

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried Parsley Spices	Baked Red Potatoes	Recommended Dietary Allowance
Energy	45.7% 1324kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.25g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	532% 8.5g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	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	177% 230g	68.4% 89g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	2.63% 1.9g	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	% 12.5g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 18.6g	% 2.04g	g per day for Men 19-50 years
Fiber	319% 121g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	216% 121g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	49% 440μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	831% 11mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	314% 4.1mg	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	204% 816μg	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	630% 567mg	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	271% 40.6mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5139% 6167μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	517% 5171mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	393% 3.54mg	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	1250% 100mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	432% 1814mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	1935% 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	283% 1978mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	358% 12170mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	NA	55μg per day for Men 19-50 years
Sodium	137% 2050mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	224% 24.7mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.72% 26.7g	9.4% 348g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices have 97 times more Vitamin A, 2.7 times more Vitamin B1, 47.7 times more Vitamin B2, 6.2 times more Vitamin B3, 3.1 times more Vitamin B5, 4.2 times more Vitamin B6, 6.7 times more Vitamin B9, 9.9 times more Vitamin C, 112 times more Vitamin E and 485.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Dried Parsley 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 Parsley Spices vs Baked Red Potatoes:

• Dried Parsley Spices have 126.7 times more Calcium, 4.5 times more Copper, 31.5 times more Iron, 14.3 times more Magnesium, 56.7 times more Manganese, 6.1 times more Phosphorus, 4.9 times more Potassium, 37.7 times more Sodium and 13.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 13 times more Water than Dried Parsley Spices.

Comparison of macro-nutrients per 1 pound:

• Dried Parsley Spices have 3.4 times more Energy, 36.5 times more Fat, 34.5 times more Saturated Fat, 125.1 times more Omega 3, 25.5 times more Omega 6, 2.6 times more Carbohydrate, 5.1 times more Sugars, 14.8 times more Fiber and 11.6 times more Protein than Baked Whole Red Potatoes.
• Both Dried Parsley Spices as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.