Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Potato Skin	Recommended Dietary Allowance
Energy	8.62% 250kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	126% 2g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	24% 31g	132% 172g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	NA	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	87% 33g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	252% 2270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	184% 2.4mg	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	178% 710μg	25% 100μg	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	411% 370mg	57.8% 52mg	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	169% 25.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	118% 1180mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	976% 8.78mg	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	159% 12.7mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	582% 13.4mg	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	117% 820mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	24.7% 914g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Boiled Potato Skin:

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 5.3 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5, 7.1 times more Vitamin B9 and 7.1 times more Vitamin C than Boiled Potato Skin.
• Both Cooked Broccoli Raab and Boiled Potato Skin provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Boiled Potato Skin:

• 1 kilogram of Cooked Broccoli Raab has 2.6 times more Calcium, 1.5 times more Phosphorus, 4.3 times more Selenium, 4 times more Sodium and 1.2 times more Zinc than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 11.7 times more Copper, 4.8 times more Iron and 3.5 times more Manganese than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potato Skin contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 20.1 times more Omega 3 and 1.3 times more Protein than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 3.1 times more Energy and 5.5 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Potato Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in one kilogram.