Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Baked Red Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	30% 870kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	151% 196g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	41% 23g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9% 90mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	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	87.5% 7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	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	103% 720mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	20.7% 767g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Boiled Broccoli:

• Baked Whole Red Potatoes have 2.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.5 times more Vitamin B2, 1.8 times more Vitamin B5, 4 times more Vitamin B9, 5.2 times more Vitamin C, 18.1 times more Vitamin E and 50.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Boiled Broccoli:

• Baked Whole Red Potatoes have 2.9 times more Copper, 1.3 times more Magnesium and 1.9 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.4 times more Calcium and 3.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Broccoli have similar amounts of Iron, Manganese, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 2.5 times more Energy and 2.7 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.9 times more Omega 3, 1.7 times more Fructose and 1.8 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Broccoli have similar amounts of Sugars and Protein per 1 kg.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.