Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Baked White Potatoes

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• Baked White Potatoes: 109g

Baked Whole White Potatoes have 3.7 times more energy per unit of mass than Cooked Broccoli Raab, which is average in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Which food has more nutrients per 100 calories - Cooked Broccoli Raab or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Broccoli Raab	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	2.3% 1.66g	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	1.32% 0.96g	0.54% 0.39g	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	% 0.92g	% 0.68g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.43g	g per day for Men 19-50 years
Fiber	29.5% 11g	6% 2.3g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	101% 908μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	17.6% 0.23mg	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	71% 284μg	10.3% 41.3μg	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	164% 148mg	15.2% 13.7mg	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	67.5% 10mg	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Baked White Potatoes	Recommended Dietary Allowance
Calcium	47% 472mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	15.3% 0.14mg	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	63.5% 5.1mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	8.93% 0.21mg	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	47% 328mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	9.9% 366g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Broccoli Raab vs Baked White Potatoes:

• Cooked Broccoli Raab has 835.4 times more Vitamin A, 13 times more Vitamin B1, 12 times more Vitamin B2, 4.9 times more Vitamin B3, 4.3 times more Vitamin B5, 3.8 times more Vitamin B6, 6.9 times more Vitamin B9, 10.8 times more Vitamin C, 232.8 times more Vitamin E and 348.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Cooked Broccoli Raab as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Broccoli Raab vs Baked White Potatoes:

• Cooked Broccoli Raab has 43.4 times more Calcium, 2.2 times more Copper, 7.3 times more Iron, 3.7 times more Magnesium, 7.4 times more Manganese, 4 times more Phosphorus, 2.3 times more Potassium, 9.6 times more Selenium, 29.4 times more Sodium, 5.7 times more Zinc and 4.5 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Cooked Broccoli Raab has 12.8 times more Fat, 8.2 times more Saturated Fat, 49.3 times more Omega 3, 1.5 times more Sugars, 2.5 times more Fructose, 4.9 times more Fiber and 6.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
• Both Cooked Broccoli Raab as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.