Comparing Nutrients in 300 calories Baked White Potatoes VS Dried Basil Spices

Weight per 300 calories

• Baked White Potatoes: 326g
• Dried Basil Spices: 129g

Dried Basil Spices have 2.5 times more energy per unit of mass than Baked Whole White Potatoes, which is above average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Dried Basil Spices?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Baked White Potatoes	Dried Basil Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	8.68% 2.78g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	3.04% 2.2g	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	1.6% 1.17g	1.33% 0.97g	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	% 2.05g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.026g	g per day for Men 19-50 years
Fiber	18% 6.85g	128% 48.5g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	53% 29.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	133% 1.73mg	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	31% 124μg	100% 399μg	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	45.7% 41mg	1.14% 1.03mg	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	0.87% 0.13mg	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1840% 2208μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dried Basil Spices	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	288% 2884mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	300% 2.7mg	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	26% 2.1mg	1445% 116mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	218% 915mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	549% 12.6mg	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	35% 245mg	50.4% 353mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	100% 3386mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	7.02% 3.86μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Dried Basil Spices:

• Baked Whole White Potatoes have 1.5 times more Vitamin B1 and 39.9 times more Vitamin C than Dried Basil Spices.
• While Dried Basil Spices contain 14.6 times more Vitamin A, 11 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B6, 3.2 times more Vitamin B9, 105.6 times more Vitamin E and 250.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Basil Spices have similar amounts of Vitamin B5 per 300 kcal.
• Both Baked Whole White Potatoes as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Dried Basil Spices:

• Baked Whole White Potatoes have 18.5 times more Water than Dried Basil Spices.
• While Dried Basil Spices contain 88.4 times more Calcium, 6.5 times more Copper, 55.4 times more Iron, 10.4 times more Magnesium, 20.5 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 2.4 times more Selenium, 4.3 times more Sodium and 8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2.3 times more Sugars than Dried Basil Spices.
• While Dried Basil Spices contain 10.7 times more Fat, 21.3 times more Saturated Fat, 7.9 times more Omega 3, 7.1 times more Fiber and 4.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Basil Spices have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Dried Basil Spices have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.