Comparing Nutrients in 1 kilogram Broccoli Stalks VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Broccoli Stalks	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	9.66% 280kcal	30% 870kcal	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	155% 201g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	53.2% 30g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Boiled Potato Flesh, Cooked In Skin	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	230% 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	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	1036% 932mg	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	48% 480mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	60% 1.38mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	111% 3790mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Boiled Potato Flesh, Cooked In Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Stalks vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Broccoli Stalks has more Vitamin A, 6 times more Vitamin B2, 7.1 times more Vitamin B9 and 7.2 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.6 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Broccoli Stalks.
• Both Broccoli Stalks and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Broccoli Stalks as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Stalks vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Broccoli Stalks has 9.6 times more Calcium, 2.8 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, 10 times more Selenium and 1.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 4.2 times more Copper than Raw Broccoli Stalks.
• Both Broccoli Stalks and Boiled Potato Flesh, Cooked In Skin contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin 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 1.6 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.1 times more Energy and 3.8 times more Carbohydrate than Raw Broccoli Stalks.
• 1 kilogram of Broccoli Stalks provide inadequate amounts of Energy
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Raw Broccoli Stalks as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one kilogram.