Comparing Nutrients in 14 ounces Potato Skin VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Potato Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.94% 230kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	39.7% 0.52mg	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	17% 67.5μg	66.5% 266μg	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	50.3% 45.2mg	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	16.8% 0.15mg	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	161% 13mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	50.7% 1.17mg	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	21.5% 151mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.93% 331g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Potato Skin has 2.2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 3.9 times more Vitamin B9 and 4.9 times more Vitamin C than Raw Potato Skin.
• Both Raw Potato Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Potato Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Potato Skin has 11.1 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 2 times more Manganese and 1.9 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 1.3 times more Phosphorus, 9.3 times more Selenium, 2.4 times more Sodium and 1.4 times more Zinc than Raw Potato Skin.
• Both Raw Potato Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Potato Skin has 2.2 times more Energy and 2.6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 10.5 times more Omega 3 than Raw Potato Skin.
• Both Raw Potato Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Potato Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.