Comparing Nutrients in 1 kilogram Chinese Broccoli VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Chinese Broccoli	Baked Potato Flesh	Recommended Dietary Allowance
Energy	8.97% 260kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	166% 216g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	39.5% 15g	38g per day for Men 19-50 years
Protein	21.4% 12g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	96% 860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	232% 3mg	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	260% 1040μg	22.5% 90μg	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	329% 296mg	142% 128mg	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	33.3% 5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	743% 891μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	105% 1050mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	239% 2.15mg	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	73.8% 5.9mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	70% 1.6mg	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	61.4% 430mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 926g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Baked Potato Flesh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Chinese Broccoli vs Baked Potato Flesh:

• 1 kilogram of Chinese Broccoli has more Vitamin A, 7.3 times more Vitamin B2, 11.6 times more Vitamin B9, 2.3 times more Vitamin C, 12.5 times more Vitamin E and 297 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3 times more Vitamin B3 and 4.1 times more Vitamin B6 than Raw Chinese Broccoli.
• Both Chinese Broccoli and Baked Potato Flesh provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Chinese Broccoli as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chinese Broccoli vs Baked Potato Flesh:

• 1 kilogram of Chinese Broccoli has 21 times more Calcium, 1.7 times more Iron, 4.7 times more Selenium, 1.4 times more Zinc and 1.2 times more Water than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.4 times more Copper, 1.3 times more Magnesium and 1.4 times more Potassium than Raw Chinese Broccoli.
• Both Chinese Broccoli and Baked Potato Flesh contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Broccoli has 27.1 times more Omega 3 and 1.7 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.6 times more Energy, 4.6 times more Carbohydrate, 1.9 times more Sugars and 1.6 times more Protein than Raw Chinese Broccoli.
• 1 kilogram of Chinese Broccoli provide inadequate amounts of Energy
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.