Comparing Nutrients in 100 grams Dill Weed VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dill Weed	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.5% 43kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	6.18% 3.46g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	43% 386μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.8% 0.3mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.2% 0.19mg	16.3% 0.21mg	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	37.5% 150μg	6.75% 27μg	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	94% 85mg	14% 12.6mg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Weed	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	21% 208mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	19.3% 0.17mg	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	82.4% 6.6mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	7.52% 0.17mg	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	9.43% 66mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dill Weed vs Baked Red Potatoes:

• Fresh Dill Weed has 386 times more Vitamin A, 5.9 times more Vitamin B2, 5.6 times more Vitamin B9 and 6.7 times more Vitamin C than Baked Whole Red Potatoes.
• Both Fresh Dill Weed and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Fresh Dill Weed as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dill Weed vs Baked Red Potatoes:

• Fresh Dill Weed has 23.1 times more Calcium, 9.4 times more Iron, 2 times more Magnesium, 7.3 times more Manganese, 1.4 times more Potassium, 5.1 times more Sodium and 2.3 times more Zinc than Baked Whole Red Potatoes.
• Both Fresh Dill Weed and Baked Whole Red Potatoes have similar amounts of Copper, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Fresh Dill Weed has 7.5 times more Fat and 1.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Energy and 2.8 times more Carbohydrate than Fresh Dill Weed.
• Both Fresh Dill Weed and Baked Whole Red Potatoes have similar amounts of Fiber per 100 g.
• Both Fresh Dill Weed as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.