Comparing Nutrients in 1 kilogram Potato Skin VS Boiled Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Broccoli with Salt	23%	9%	68%

Macro Nutrients

	Potato Skin	Boiled Broccoli with Salt	Recommended Dietary Allowance
Energy	20% 580kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	65.8% 25g	87% 33g	38g per day for Men 19-50 years
Protein	46% 25.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	154% 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	42.5% 170μg	270% 1080μg	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	127% 114mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Broccoli with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	405% 32.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	84.3% 1.94mg	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	54.3% 380mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	175% 2620mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	22.5% 833g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Broccoli with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Boiled Broccoli with Salt:

• 1 kilogram of Potato Skin has 1.9 times more Vitamin B3 than Boiled Broccoli with Salt.
• While 1 kg of Boiled and Drained Broccoli with Salt contains more Vitamin A, 3 times more Vitamin B1, 3.2 times more Vitamin B2, 2 times more Vitamin B5, 6.4 times more Vitamin B9 and 5.7 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Boiled Broccoli with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Boiled and Drained Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Boiled Broccoli with Salt:

• 1 kilogram of Potato Skin has 6.9 times more Copper, 4.8 times more Iron, 3.1 times more Manganese and 1.4 times more Potassium than Boiled Broccoli with Salt.
• While 1 kg of Boiled and Drained Broccoli with Salt contains 1.3 times more Calcium, 1.8 times more Phosphorus, 5.3 times more Selenium, 26.2 times more Sodium and 1.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Broccoli with Salt contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 1.7 times more Energy and 1.7 times more Carbohydrate than Boiled Broccoli with Salt.
• While 1 kg of Boiled and Drained Broccoli with Salt contains 11.9 times more Omega 3 and 1.3 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Boiled Broccoli with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Broccoli with Salt provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Broccoli with Salt provide inadequate amounts of Omega 6 in one kilogram.