Comparing Nutrients in 100 calories Baked White Potatoes VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Baked White Potatoes: 109g
• Boiled Spears Frozen Broccoli: 357g

Baked White Potatoes have 3.3 times more energy per 100g than Boiled Spears Frozen Broccoli. It has average energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baked White Potatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	14.7% 19g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	7.24% 5.25g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	28% 10.7g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	35.7% 0.46mg	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	10.3% 41.3μg	26.8% 107μg	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	15.2% 13.7mg	159% 143mg	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	0.29% 0.043mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.1% 11mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	17% 0.15mg	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	8.7% 0.7mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	50.5% 1.16mg	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	11.6% 81.5mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	2.2% 82g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Boiled Spears Frozen Broccoli:

• Boiled and Drained Spears Frozen Broccoli contain 167.6 times more Vitamin A, 3.8 times more Vitamin B1, 6.2 times more Vitamin B2, 2.4 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9, 10.5 times more Vitamin C, 108.4 times more Vitamin E and 107.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Vitamin B3 per 100 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Boiled Spears Frozen Broccoli:

• Boiled and Drained Spears Frozen Broccoli contain 16.8 times more Calcium, 3.1 times more Iron, 2.4 times more Magnesium, 5.7 times more Manganese, 2.4 times more Phosphorus, 12.5 times more Selenium, 11.3 times more Sodium, 2.8 times more Zinc and 4 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Copper and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Spears Frozen Broccoli contain 9.2 times more Omega 3, 3.2 times more Sugars, 4.7 times more Fiber and 4.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.