Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS 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	3.42% 99kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	9.53% 12.4g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	1.3% 0.95g	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	% 0.91g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 1.6g	g per day for Men 19-50 years
Fiber	29.2% 11g	22% 8.33g	38g per day for Men 19-50 years
Protein	27% 15.2g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	100% 901μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	70.4% 282μg	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	163% 147mg	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	67% 10mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Baked White Potatoes	Recommended Dietary Allowance
Calcium	47% 468mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	63% 5.04mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	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	46.5% 325mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	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	15% 222mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.1% 299g	3700g per day for Men 19-50 years

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

• Cooked Broccoli Raab has 227 times more Vitamin A, 3.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B9, 2.9 times more Vitamin C, 63.3 times more Vitamin E and 94.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Cooked Broccoli Raab and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Cooked Broccoli Raab 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 Broccoli Raab vs Baked White Potatoes:

• Cooked Broccoli Raab has 11.8 times more Calcium, 2 times more Iron, 2 times more Manganese, 2.6 times more Selenium, 8 times more Sodium, 1.5 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper and 1.6 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Baked Whole White Potatoes have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Broccoli Raab has 13.4 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Energy, 6.8 times more Carbohydrate and 2.5 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.