Comparing Nutrients in 100 grams Parsley VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Parsley	27%	16%	57%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Parsley	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.24% 36kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	4.87% 6.33g	16.2% 21g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Parsley	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	46.8% 421μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.17% 0.086mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	16.2% 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	38% 152μg	9.5% 38μg	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	148% 133mg	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	5% 0.75mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1367% 1640μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Parsley	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14% 138mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	14% 0.13mg	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	77.5% 6.2mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	8.2% 0.19mg	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	8.3% 58mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Parsley vs Baked White Potatoes:

• Fresh Parsley has 421 times more Vitamin A, 1.8 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B9, 10.6 times more Vitamin C, 18.8 times more Vitamin E and 607.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B6 than Fresh Parsley.
• Both Fresh Parsley and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Fresh Parsley as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Parsley vs Baked White Potatoes:

• Fresh Parsley has 13.8 times more Calcium, 9.7 times more Iron, 1.9 times more Magnesium, 8 times more Sodium and 3.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Phosphorus than Fresh Parsley.
• Both Fresh Parsley and Baked Whole White Potatoes have similar amounts of Copper, Manganese, Potassium and Water per 100 g.
• Both Fresh Parsley as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Fresh Parsley has 1.6 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Energy, 3.3 times more Carbohydrate and 1.8 times more Sugars than Fresh Parsley.
• Both Fresh Parsley as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.