Comparing Nutrients in 14 ounces Baked Red Potatoes VS Broccoli Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Baked Red Potatoes	Broccoli Leaves	Recommended Dietary Allowance
Energy	12% 345kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	15.4% 20g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	8.1% 5.87g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	24% 9.13g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	48.5% 0.63mg	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	26.8% 107μg	70.4% 282μg	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	55.6% 50mg	411% 370mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Broccoli Leaves	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	20% 0.18mg	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	34.7% 2.78mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	39.5% 0.91mg	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	41% 286mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Broccoli Leaves per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Broccoli Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Broccoli Leaves:

• 14 ounces of Baked Red Potatoes have 2.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Broccoli Leaves.
• While 14 oz of Raw Broccoli Leaves contain 2.4 times more Vitamin B2, 1.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 7.4 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Broccoli Leaves provide similar amounts of Vitamin B1 per 14 ounces.
• Both Baked Whole Red Potatoes as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Broccoli Leaves:

• 14 ounces of Baked Red Potatoes have 3.9 times more Copper and 1.7 times more Potassium than Broccoli Leaves.
• While 14 oz of Raw Broccoli Leaves contain 5.3 times more Calcium, 1.3 times more Iron and 1.3 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Broccoli Leaves contain similar levels of Magnesium, Phosphorus, Zinc and Water per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 3.1 times more Energy and 3.9 times more Carbohydrate than Broccoli Leaves.
• While 14 oz of Raw Broccoli Leaves contain 8.6 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• 14 ounces of Broccoli Leaves provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Raw Broccoli Leaves provide inadequate amounts of Omega 6 in 14 ounces.