Comparing Nutrients in 5 ounces Dried Chervil Spices VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Chervil Spices	29%	11%	60%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried Chervil Spices	Baked Red Potatoes	Recommended Dietary Allowance
Energy	11.6% 336kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	42% 16g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	58.7% 33g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Dried Chervil Spices	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	46% 415μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.65mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	23% 0.3mg	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	97% 388μg	9.57% 38.3μg	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	78.7% 71mg	20% 18mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chervil Spices	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	191% 1908mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	27.4% 0.25mg	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	566% 45.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	10.7% 0.25mg	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	91% 638mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	198% 6719mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	NA	55μg per day for Men 19-50 years
Sodium	7.84% 118mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	113% 12.5mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Chervil Spices vs Baked Red Potatoes:

• Dried Chervil Spices have 293 times more Vitamin A, 5.3 times more Vitamin B1, 13.6 times more Vitamin B2, 3.4 times more Vitamin B3, 4.4 times more Vitamin B6, 10.1 times more Vitamin B9 and 4 times more Vitamin C than Baked Whole Red Potatoes.
• Both Dried Chervil Spices as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Chervil Spices vs Baked Red Potatoes:

• Dried Chervil Spices have 149.6 times more Calcium, 2.5 times more Copper, 45.6 times more Iron, 4.6 times more Magnesium, 12.1 times more Manganese, 6.3 times more Phosphorus, 8.7 times more Potassium, 6.9 times more Sodium and 22 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 10.6 times more Water than Dried Chervil Spices.

Comparison of macro-nutrients per 5 ounces:

• Dried Chervil Spices have 2.7 times more Energy, 26 times more Fat, 36.7 times more Omega 6, 2.5 times more Carbohydrate, 6.3 times more Fiber and 10.1 times more Protein than Baked Whole Red Potatoes.
• Both Dried Chervil Spices as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.