Comparing Nutrients in 5 ounces Baked White Potatoes VS 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	4.5% 130kcal	14.3% 414kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	166% 2.66g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	3% 2.17g	14.2% 10.3g	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	0.7% 0.51g	0.82% 0.6g	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	% 0.89g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 5.8g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	100% 38g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	67.4% 37.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	260% 3.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	98% 1.28mg	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	13.5% 54μg	63.8% 255μg	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% 18mg	197% 177mg	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	0.38% 0.057mg	84.7% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	1.4% 14mg	162% 1616mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	123% 1.1mg	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	11.3% 0.91mg	391% 31.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	135% 567mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	605% 14mg	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	15% 106mg	88.3% 618mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	112% 3803mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.23% 8.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Dried Parsley Spices:

• Dried Parsley Spices contain 97 times more Vitamin A, 4.1 times more Vitamin B1, 55.4 times more Vitamin B2, 6.5 times more Vitamin B3, 2.8 times more Vitamin B5, 4.3 times more Vitamin B6, 4.7 times more Vitamin B9, 9.9 times more Vitamin C, 224 times more Vitamin E and 503.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Dried Parsley Spices:

• Baked Whole White Potatoes have 12.8 times more Water than Dried Parsley Spices.
• While Dried Parsley Spices contain 114 times more Calcium, 6.1 times more Copper, 34.4 times more Iron, 14.8 times more Magnesium, 51.9 times more Manganese, 5.8 times more Phosphorus, 4.9 times more Potassium, 28.2 times more Selenium, 64.6 times more Sodium and 15.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Dried Parsley Spices contain 3.2 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, 2.4 times more Carbohydrate, 4.8 times more Sugars, 12.7 times more Fiber and 12.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.