Comparing Nutrients in 1 kilogram Boiled Broccoli VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Boiled Broccoli	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	12% 350kcal	32.8% 950kcal	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% 0.32g	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	2.4% 0.41g	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	165% 214g	130g per day for Men 19-50 years
Sugars	19% 14g	15% 11g	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	4.4% 3.2g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 3.9g	g per day for Men 19-50 years
Fiber	87% 33g	60.5% 23g	38g per day for Men 19-50 years
Protein	42.5% 24g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Baked Russet 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	56% 0.67mg	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	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	272% 3.54mg	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	65% 260μg	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	92% 83mg	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	4.67% 0.7mg	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	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	40% 400mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	11.3% 452μg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	99% 2.28mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	162% 5500mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 893g	20% 745g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Broccoli has 77 times more Vitamin A, 2.6 times more Vitamin B2, 1.6 times more Vitamin B5, 4.2 times more Vitamin B9, 7.8 times more Vitamin C, 20.7 times more Vitamin E and 70.6 times more Vitamin K than Baked Russet Potatoes.
• While 1 kg of Baked Whole Russet Potatoes contains 2.4 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Baked Russet Potatoes provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Broccoli has 2.2 times more Calcium, 3.2 times more Selenium, 2.9 times more Sodium and 1.3 times more Zinc than Baked Russet Potatoes.
• While 1 kg of Baked Whole Russet Potatoes contains 1.8 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium and 1.9 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Baked Russet Potatoes contain similar levels of Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Baked Russet Potatoes lack sufficient amounts of Calcium and Selenium
• Both Boiled and Drained Broccoli as well as Baked Whole Russet Potatoes lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 9.2 times more Omega 3 and 1.4 times more Fiber than Baked Russet Potatoes.
• While 1 kg of Baked Whole Russet Potatoes contains 2.7 times more Energy and 3 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Baked Russet Potatoes offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Baked Russet Potatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 6 in one kilogram.