Comparing Nutrients in 1 kilogram Potato Skin VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Potato Skin	Broccoli Stalks	Recommended Dietary Allowance
Energy	20% 580kcal	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	96% 124g	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	46% 25.7g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Broccoli Stalks	Recommended Dietary Allowance
Calcium	30% 300mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	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	405% 32.4mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	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	54.3% 380mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	22.5% 833g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Broccoli Stalks per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Potato Skin vs Broccoli Stalks:

• 1 kilogram of Potato Skin has 1.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Broccoli Stalks.
• While 1 kg of Raw Broccoli Stalks contains more Vitamin A, 3.1 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B5, 4.2 times more Vitamin B9 and 8.2 times more Vitamin C than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw 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 Potato Skin vs Broccoli Stalks:

• 1 kilogram of Potato Skin has 9.4 times more Copper, 3.7 times more Iron, 2.6 times more Manganese and 1.3 times more Potassium than Broccoli Stalks.
• While 1 kg of Raw Broccoli Stalks contains 1.6 times more Calcium, 1.7 times more Phosphorus and 10 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Broccoli Stalks contain similar levels of Magnesium, Zinc 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 2.1 times more Energy and 2.4 times more Carbohydrate than Broccoli Stalks.
• While 1 kg of Raw Broccoli Stalks contains 12.9 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Broccoli Stalks offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Stalks provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Broccoli Stalks provide inadequate amounts of Omega 6 in one kilogram.