Comparing Nutrients in 1 kilogram Potato Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Potato Bread	Broccoli	Recommended Dietary Allowance
Energy	92% 2660kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	362% 471g	51% 66.4g	130g per day for Men 19-50 years
Sugars	129% 94g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	166% 63g	68.4% 26g	38g per day for Men 19-50 years
Protein	223% 125g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.88mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.17mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.32mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Broccoli	Recommended Dietary Allowance
Calcium	188% 1880mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	211% 7180mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	45.5% 25μg	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	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	9.07% 336g	24% 893g	3700g per day for Men 19-50 years

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

• Potato Bread has 2.6 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 14.9 times more Vitamin K than Potato Bread.
• Both Potato Bread and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Potato Bread as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Potato Bread vs Broccoli:

• Potato Bread has 4 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 5.6 times more Phosphorus, 2.3 times more Potassium, 3.8 times more Selenium, 11.4 times more Sodium and 3.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Water than Potato Bread.

Comparison of macro-nutrients per 1 kilogram:

• Potato Bread has 7.8 times more Energy, 8.5 times more Fat, 7.1 times more Carbohydrate, 5.5 times more Sugars, 2.4 times more Fiber and 4.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Potato Bread.
• Both Potato Bread as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.