Comparing Nutrients in 14 ounces Cooked Chinese Broccoli VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Chinese Broccoli	Baked White Potatoes	Recommended Dietary Allowance
Energy	3% 87.3kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	26% 9.92g	22% 8.33g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	36% 325μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	64.4% 0.84mg	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	98% 393μg	37.7% 151μg	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	124% 112mg	55.6% 50mg	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	12.7% 1.9mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	280% 337μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Baked White Potatoes	Recommended Dietary Allowance
Calcium	39.7% 397mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	56% 0.5mg	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	27.8% 2.22mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	32.6% 0.75mg	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	23.2% 163mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	30.5% 1036mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	10% 371g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chinese Broccoli vs Baked White Potatoes:

• Cooked Chinese Broccoli has 82 times more Vitamin A, 2 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B9, 2.2 times more Vitamin C, 12 times more Vitamin E and 31.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 3 times more Vitamin B6 than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chinese Broccoli vs Baked White Potatoes:

• Cooked Chinese Broccoli has 10 times more Calcium, 1.4 times more Manganese, 2.6 times more Selenium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Copper, 1.5 times more Magnesium, 1.8 times more Phosphorus and 2.1 times more Potassium than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Baked Whole White Potatoes have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Chinese Broccoli has 17.2 times more Omega 3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.2 times more Energy, 5.5 times more Carbohydrate, 1.8 times more Sugars and 1.8 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Baked Whole White Potatoes have similar amounts of Fiber per 14 oz.
• Both Cooked Chinese Broccoli as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.