Comparing Nutrients in 300 calories Dried Dill Weed Spices VS Baked Red Potatoes

Weight per 300 calories

• Dried Dill Weed Spices: 119g
• Baked Red Potatoes: 345g

Dried Dill Weed Spices have 2.9 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Dried Dill Weed Spices or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Dill Weed Spices	23%	11%	66%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried Dill Weed Spices	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.93g	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	NA	2.1% 1.5g	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	NA	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	42.4% 16g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Dried Dill Weed Spices	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	38.6% 347μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	56.2% 0.73mg	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	NA	23.3% 93μg	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	66% 59.3mg	48.3% 43.4mg	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	NA	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Dill Weed Spices	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	212% 2115mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	66.7% 0.6mg	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	723% 58mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	26% 0.6mg	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	92% 644mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	115% 3923mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	16.4% 247mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.23% 8.66g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Dill Weed Spices vs Baked Red Potatoes:

• Dried Dill Weed Spices have 100.8 times more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B6 and 1.4 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin B3 than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Dill Weed Spices vs Baked Red Potatoes:

• Dried Dill Weed Spices have 68.2 times more Calcium, 24 times more Iron, 5.5 times more Magnesium, 7.9 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium, 6 times more Sodium and 2.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 30.5 times more Water than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Baked Whole Red Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Dill Weed Spices have 10 times more Fat, 2.6 times more Fiber and 3 times more Protein than Baked Whole Red Potatoes.
• Both Dried Dill Weed Spices and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dried Dill Weed Spices as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.