Comparing Nutrients in 14 ounces Boiled Potato Skin VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Potato Skin	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.7% 310kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.3g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	31.3% 12g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	53.4% 0.69mg	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	9.92% 39.7μg	93% 373μg	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	23% 20.6mg	301% 271mg	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	NA	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	18% 179mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	387% 3.5mg	16% 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	301% 24mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	44% 1mg	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	30.6% 214mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Potato Skin versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Potato Skin vs Frozen Broccoli Spears:

• 14 ounces of Boiled Potato Skin have 2.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 9.4 times more Vitamin B9 and 13.1 times more Vitamin C than Boiled Potato Skin no Salt.
• 14 ounces of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Boiled Potato Skin no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Potato Skin vs Frozen Broccoli Spears:

• 14 ounces of Boiled Potato Skin have 24.4 times more Copper, 8.4 times more Iron, 1.9 times more Magnesium, 5.2 times more Manganese, 1.6 times more Potassium and 1.3 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 6.3 times more Selenium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Frozen Broccoli Spears contain similar levels of Calcium, Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Potato Skin have 2.7 times more Energy and 3.2 times more Carbohydrate than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 12.5 times more Omega 3 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Frozen Broccoli Spears offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Potato Skin no Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.