Comparing Nutrients in 1 kilogram Boiled Broccoli VS Salted Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Salted Baked Potatoes	10%	1%	89%

Macro Nutrients

	Boiled Broccoli	Salted Baked Potatoes	Recommended Dietary Allowance
Energy	12% 350kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	163% 212g	130g per day for Men 19-50 years
Sugars	19% 14g	16.3% 12g	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	10.2% 7.4g	4.7% 3.4g	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	% 4.9g	% 4.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 4g	g per day for Men 19-50 years
Fiber	87% 33g	58% 22g	38g per day for Men 19-50 years
Protein	42.5% 24g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Salted Baked Potatoes	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	239% 3.1mg	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	270% 1080μg	70% 280μg	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	721% 649mg	107% 96mg	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	97% 14.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Salted Baked Potatoes	Recommended Dietary Allowance
Calcium	40% 400mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	131% 1.18mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	95% 2.2mg	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	96% 670mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	157% 5350mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 893g	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Salted Baked Potatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Salted Baked Potatoes:

• 1 kilogram of Boiled Broccoli has 77 times more Vitamin A, 2.6 times more Vitamin B2, 1.6 times more Vitamin B5, 3.9 times more Vitamin B9, 6.8 times more Vitamin C, 36.3 times more Vitamin E and 70.6 times more Vitamin K than Salted Baked Potatoes.
• While 1 kg of Whole Baked Potatoes with Salt contains 2.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Salted Baked Potatoes provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Salted Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Salted Baked Potatoes:

• 1 kilogram of Boiled Broccoli has 2.7 times more Calcium, 4 times more Selenium, 4.1 times more Sodium and 1.3 times more Zinc than Salted Baked Potatoes.
• While 1 kg of Whole Baked Potatoes with Salt contains 1.9 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium and 1.8 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Salted Baked Potatoes contain similar levels of Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Salted Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 9.2 times more Omega 3 and 1.5 times more Fiber than Salted Baked Potatoes.
• While 1 kg of Whole Baked Potatoes with Salt contains 2.7 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Salted Baked Potatoes offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Salted Baked Potatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Whole Baked Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.