Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	4.25% 123kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	6.37% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	61% 79g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	NA	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	0.57% 0.41g	NA	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	50.7% 19.3g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	186% 2.42mg	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	3.54% 14μg	NA	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	20.5% 18.4mg	78.7% 71mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	253% 2529mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	77% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	5.5% 0.44mg	864% 69mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	243% 5.6mg	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	8.9% 62.4mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	138% 4689mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	42.5% 4.68mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Dried Dill Weed Spices per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Dried Dill Weed Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Dried Dill Weed Spices:

• 5 oz of Dried Dill Weed Spices contain more Vitamin A, 3.9 times more Vitamin B1, 14.2 times more Vitamin B2, 2 times more Vitamin B3, 5.7 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Dried Dill Weed Spices:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 10.5 times more Water than Dried Dill Weed Spices.
• While 5 oz of Dried Dill Weed Spices contain 356.8 times more Calcium, 2.6 times more Copper, 157.4 times more Iron, 20.5 times more Magnesium, 28.6 times more Manganese, 12.3 times more Phosphorus, 8.7 times more Potassium, 52 times more Sodium and 11 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Dill Weed Spices contain 2.9 times more Energy, 43.6 times more Fat, 2.8 times more Carbohydrate, 7.6 times more Fiber and 10.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.