Comparing Nutrients in 1 kilogram Baked Potato Skin VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Baked Potato Skin	Broccoli Stalks	Recommended Dietary Allowance
Energy	68.3% 1980kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	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	208% 79g	NA	38g per day for Men 19-50 years
Protein	76.6% 43g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	122% 1.6mg	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	55% 220μg	178% 710μg	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	150% 135mg	1036% 932mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Broccoli Stalks	Recommended Dietary Allowance
Calcium	34% 340mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	50% 0.45mg	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	880% 70.4mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	100% 2.3mg	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	144% 1010mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	12.8% 473g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Baked Potato Skin has 1.9 times more Vitamin B1, 4.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.9 times more Vitamin B6 than Broccoli Stalks.
• While 1 kg of Raw Broccoli Stalks contains 20 times more Vitamin A, 3.2 times more Vitamin B9 and 6.9 times more Vitamin C than Baked Potato Skin.
• Both Baked Potato Skin and Broccoli Stalks provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Baked Potato Skin as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Potato Skin has 18.2 times more Copper, 8 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.2 times more Zinc than Broccoli Stalks.
• While 1 kg of Raw Broccoli Stalks contains 1.4 times more Calcium, 4.3 times more Selenium and 1.9 times more Water than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 7.1 times more Energy, 8.8 times more Carbohydrate and 1.4 times more Protein than Broccoli Stalks.
• While 1 kg of Raw Broccoli Stalks contains 12.9 times more Omega 3 than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Stalks provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Raw Broccoli Stalks provide inadequate amounts of Omega 6 in one kilogram.