Comparing Nutrients in 1 kilogram Broccoli Raab VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	32.8% 950kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	165% 214g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 3.9g	g per day for Men 19-50 years
Fiber	71% 27g	60.5% 23g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	146% 1310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	108% 1080mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	268% 21.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	162% 5500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 926g	20% 745g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Baked Russet Potatoes:

• 1 kilogram of Broccoli Raab has 131 times more Vitamin A, 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3.2 times more Vitamin B9, 2.4 times more Vitamin C, 23.1 times more Vitamin E and 112 times more Vitamin K than Baked Russet Potatoes.
• While 1 kg of Baked Whole Russet Potatoes contains 2.1 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Russet Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab 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 Broccoli Raab vs Baked Russet Potatoes:

• 1 kilogram of Broccoli Raab has 6 times more Calcium, 2 times more Iron, 1.7 times more Manganese, 2.4 times more Sodium, 2.2 times more Zinc and 1.2 times more Water than Baked Russet Potatoes.
• While 1 kg of Baked Whole Russet Potatoes contains 2.5 times more Copper, 1.4 times more Magnesium and 2.8 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Russet Potatoes contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Baked Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Baked Whole Russet Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 14.5 times more Omega 3 and 1.2 times more Protein than Baked Russet Potatoes.
• While 1 kg of Baked Whole Russet Potatoes contains 4.3 times more Energy and 7.5 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Russet Potatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Baked Russet Potatoes provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 6 in one kilogram.