Comparing Nutrients in 14 ounces Boiled Peeled Potatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Peeled Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	11.8% 341kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	22% 28.5g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	7.6% 5.5g	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	1.53% 1.1g	4.05% 2.94g	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	% 1.3g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.32g	g per day for Men 19-50 years
Fiber	19% 7.14g	34.5% 13g	38g per day for Men 19-50 years
Protein	12% 6.8g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	61% 0.79mg	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	8.93% 35.7μg	107% 429μg	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	32.6% 29.4mg	286% 258mg	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	0.26% 0.04mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	15.4% 1.23mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	33.5% 0.77mg	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	22.7% 159mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.3% 307g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Peeled Potatoes vs Boiled Broccoli:

• Boiled Peeled Potatoes no Salt have 1.6 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 6.5 times more Vitamin B2, 12 times more Vitamin B9, 8.8 times more Vitamin C, 145 times more Vitamin E and 64.1 times more Vitamin K than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled Peeled Potatoes no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Peeled Potatoes vs Boiled Broccoli:

• Boiled Peeled Potatoes no Salt have 2.7 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5 times more Calcium, 2.2 times more Iron, 1.4 times more Manganese, 1.7 times more Phosphorus, 5.3 times more Selenium, 8.2 times more Sodium and 1.7 times more Zinc than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Boiled and Drained Broccoli have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Peeled Potatoes no Salt have 2.5 times more Energy and 2.8 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11.9 times more Omega 3, 1.6 times more Sugars, 2.6 times more Fructose, 1.8 times more Fiber and 1.4 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.