Comparing Nutrients in 7 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	5.95% 173kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	8.9% 8.65g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	85.2% 111g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	71% 27g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	70.7% 39.6g	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	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	261% 3.4mg	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	4.96% 20μg	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	28.7% 25.8mg	110% 99mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	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	0.99% 9.92mg	354% 3540mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	108% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	1210% 97mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	213% 895mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	341% 7.84mg	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	12.5% 87.3mg	154% 1078mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	193% 6565mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	4.13% 153g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Dried Dill Weed Spices per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Dried Dill Weed Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Flesh, Cooked In Skin vs Dried Dill Weed Spices:

• 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Dried Dill Weed Spices:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 10.5 times more Water than Dried Dill Weed Spices.
• While 7 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.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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.