Comparing Nutrients in 1 kilogram Microwaved Potato Flesh with Salt VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh with Salt	8%	1%	91%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Microwaved Potato Flesh with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	34.5% 1000kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	42% 16g	73.7% 28g	38g per day for Men 19-50 years
Protein	37.5% 21g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.97mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	169% 2.2mg	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	30% 120μg	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	168% 151mg	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5% 50mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	83.3% 0.75mg	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	51.3% 4.1mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	165% 3.8mg	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	156% 1090mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	162% 2430mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	20% 736g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh with Salt VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Microwaved Potato Flesh with Salt vs Cooked Broccoli Raab:

• 1 kilogram of Microwaved Potato Flesh with Salt has 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 1.3 times more Vitamin B1, 5.6 times more Vitamin B2, 5.9 times more Vitamin B9 and 2.5 times more Vitamin C than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Cooked Broccoli Raab provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Microwaved Potato Flesh with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Potato Flesh with Salt vs Cooked Broccoli Raab:

• 1 kilogram of Microwaved Potato Flesh with Salt has 3.2 times more Copper, 1.3 times more Phosphorus and 4.3 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 23.6 times more Calcium, 3.1 times more Iron, 2.2 times more Manganese, 3.3 times more Selenium and 1.6 times more Zinc than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Cooked Broccoli Raab contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Microwaved Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Potato Flesh with Salt has 4 times more Energy and 7.5 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 20.1 times more Omega 3, 1.8 times more Fiber and 1.8 times more Protein than Microwaved Potato Flesh with Salt.
• 1 kilogram of Microwaved Potato Flesh with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Microwaved Potato Flesh with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.