Comparing Nutrients in 14 ounces Baked White Potatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Baked White Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	12.6% 365kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	64.4% 83.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.32g	g per day for Men 19-50 years
Fiber	22% 8.33g	34.5% 13g	38g per day for Men 19-50 years
Protein	15% 8.33g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	1.06% 0.16mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.57% 354g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B5, 2.8 times more Vitamin B9, 5.2 times more Vitamin C, 36.3 times more Vitamin E and 52.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Baked Whole White Potatoes 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 Baked White Potatoes vs Boiled Broccoli:

• Baked Whole White Potatoes have 2.1 times more Copper, 1.3 times more Magnesium and 1.9 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 3.2 times more Selenium, 5.9 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Broccoli have similar amounts of Iron, Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 2.6 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.9 times more Omega 3, 2.1 times more Fructose and 1.6 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Broccoli have similar amounts of Sugars and Protein per 14 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.