Comparing Nutrients in 14 ounces Boiled Peeled Potatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Peeled Potatoes	Broccoli	Recommended Dietary Allowance
Energy	11.8% 341kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	61% 79.4g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	27% 10.3g	38g per day for Men 19-50 years
Protein	12% 6.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	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	8.93% 35.7μg	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	21.6% 0.19mg	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	15.4% 1.23mg	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.3% 307g	9.58% 354g	3700g per day for Men 19-50 years

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

• Boiled Peeled Potatoes no Salt have 1.4 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 6.2 times more Vitamin B2, 7 times more Vitamin B9, 12.1 times more Vitamin C, 78 times more Vitamin E and 46.2 times more Vitamin K than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Raw Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled Peeled Potatoes no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Peeled Potatoes no Salt have 3.4 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Calcium, 2.4 times more Iron, 1.5 times more Manganese, 1.7 times more Phosphorus, 8.3 times more Selenium, 6.6 times more Sodium and 1.5 times more Zinc than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Raw 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 3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Omega 3, 1.9 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.