Comparing Nutrients in 1 kilogram Broccoli Stalks VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Broccoli Stalks	Baked Potato Flesh	Recommended Dietary Allowance
Energy	9.66% 280kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	40.3% 52.4g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	53.2% 30g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	232% 3mg	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	22.5% 90μg	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	1036% 932mg	142% 128mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	48% 480mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	239% 2.15mg	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	110% 8.8mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	70% 1.6mg	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	94% 660mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.5% 907g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Baked Potato Flesh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Stalks vs Baked Potato Flesh:

• 1 kilogram of Broccoli Stalks has more Vitamin A, 5.7 times more Vitamin B2, 7.9 times more Vitamin B9 and 7.3 times more Vitamin C than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.6 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Broccoli Stalks.
• Both Broccoli Stalks and Baked Potato Flesh provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Broccoli Stalks as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Stalks vs Baked Potato Flesh:

• 1 kilogram of Broccoli Stalks has 9.6 times more Calcium, 2.5 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 10 times more Selenium, 1.4 times more Zinc and 1.2 times more Water than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.8 times more Copper than Raw Broccoli Stalks.
• Both Broccoli Stalks and Baked Potato Flesh contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Stalks has 12.9 times more Omega 3 and 1.5 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.3 times more Energy and 4.1 times more Carbohydrate than Raw Broccoli Stalks.
• 1 kilogram of Broccoli Stalks provide inadequate amounts of Energy
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Broccoli Stalks as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.