Comparing Nutrients in 1 kilogram Potato Bread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Potato Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	92% 2660kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0% 0g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	362% 471g	22% 28.5g	130g per day for Men 19-50 years
Sugars	129% 94g	5.24% 3.8g	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	2.34% 1.7g	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	166% 63g	71% 27g	38g per day for Men 19-50 years
Protein	223% 125g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.88mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.17mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.32mg	132% 1.7mg	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	315% 1260μg	208% 830μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.5% 1.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	224% 202mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.33% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	188% 1880mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	46.7% 0.42mg	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	281% 22.5mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	172% 3.95mg	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	527% 3690mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	211% 7180mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	250% 3750mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	9.07% 336g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Bread VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Bread versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Bread vs Broccoli Raab:

• 1 kilogram of Potato Bread has 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin B12 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 5.5 times more Vitamin A, more Vitamin C, 3.4 times more Vitamin E and 32.9 times more Vitamin K than Potato Bread.
• Both Potato Bread and Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Potato Bread have insufficient amounts of Vitamin C
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Potato Bread as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Bread vs Broccoli Raab:

• 1 kilogram of Potato Bread has 1.7 times more Calcium, 2.2 times more Copper, 1.3 times more Magnesium, 5.1 times more Phosphorus, 3.7 times more Potassium, 9.5 times more Selenium, 11.4 times more Sodium and 1.9 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.6 times more Manganese and 2.8 times more Water than Potato Bread.
• Both Potato Bread and Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Bread has 12.1 times more Energy, 6.4 times more Fat, 16.5 times more Carbohydrate, 24.7 times more Sugars, 2.3 times more Fiber and 3.9 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Omega 3 than Potato Bread.
• 1 kilogram of Potato Bread provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Potato Bread as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.