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

Weight per 300 calories

• Baked White Potatoes: 326g
• Dried Parsley Spices: 103g

Dried Parsley Spices have 3.2 times more energy per unit of mass than Baked Whole White Potatoes, which is high 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 Parsley Spices?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Baked White Potatoes	Dried Parsley Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	120% 1.93g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	7.54% 1.3g	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	40% 52g	130g per day for Men 19-50 years
Sugars	6.9% 5g	10.3% 7.47g	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	0.6% 0.43g	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	% 2.84g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 4.2g	g per day for Men 19-50 years
Fiber	18% 6.85g	72% 27.4g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	71% 0.92mg	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	46.2% 185μg	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	143% 128mg	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	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1164% 1397μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	117% 1171mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	89% 0.8mg	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	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	98% 411mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	438% 10mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	81% 2757mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.16% 6.05g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices contain 30.6 times more Vitamin A, 1.3 times more Vitamin B1, 17.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 3.1 times more Vitamin C, 70.6 times more Vitamin E and 158.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Parsley Spices have similar amounts of Vitamin B5 per 300 kcal.
• Both Baked Whole White Potatoes as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Baked Whole White Potatoes have 40.6 times more Water than Dried Parsley Spices.
• While Dried Parsley Spices contain 35.9 times more Calcium, 1.9 times more Copper, 10.9 times more Iron, 4.7 times more Magnesium, 16.4 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 8.9 times more Selenium, 20.3 times more Sodium and 4.9 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.3 times more Carbohydrate than Dried Parsley Spices.
• While Dried Parsley Spices contain 11.5 times more Fat, 10.9 times more Saturated Fat, 39.4 times more Omega 3, 8 times more Omega 6, 1.5 times more Sugars, 4 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Parsley Spices have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.