Comparing Nutrients in 7 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	6.3% 183kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	8.55% 2.73g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	233% 3.72g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	77.3% 100g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	20% 14.4g	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	0.99% 0.71g	1.15% 0.83g	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	% 1.25g	% 5.48g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 8.1g	g per day for Men 19-50 years
Fiber	11% 4.17g	139% 53g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	137% 1.8mg	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	19% 75.4μg	89.3% 357μg	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	27.8% 25mg	276% 248mg	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	0.53% 0.079mg	119% 17.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2248% 2698μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	2% 20mg	226% 2262mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	172% 1.55mg	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	16% 1.27mg	547% 43.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	846% 19.5mg	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	21.3% 149mg	124% 865mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	157% 5324mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	98% 10.8mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.