Comparing Nutrients in 1 kilogram Boiled Broccoli VS White Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	White Potatoes	Recommended Dietary Allowance
Energy	12% 350kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	55.2% 71.8g	121% 157g	130g per day for Men 19-50 years
Sugars	19% 14g	16% 11.5g	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	% 5.3g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 2.8g	g per day for Men 19-50 years
Fiber	87% 33g	63% 24g	38g per day for Men 19-50 years
Protein	42.5% 24g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	White Potatoes	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	156% 2.03mg	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	45% 180μg	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	101% 91mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	White Potatoes	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	129% 1.16mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	63% 1.45mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 893g	22% 816g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 3.6 times more Vitamin B2, 2.2 times more Vitamin B5, 6 times more Vitamin B9, 7.1 times more Vitamin C, 145 times more Vitamin E and 88.2 times more Vitamin K than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs White Potatoes:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 5.3 times more Selenium, 2.6 times more Sodium and 1.6 times more Zinc than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 1.9 times more Copper and 1.4 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Whole White Potatoes have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 11.9 times more Omega 3, 1.2 times more Sugars, 2.2 times more Fructose, 1.4 times more Fiber and 1.4 times more Protein than Raw Whole White Potatoes.
• While Raw Whole White Potatoes contain 2 times more Energy and 2.2 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.