Comparing Nutrients in 1 kilogram Baked Russet Potatoes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baked Russet Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	32.8% 950kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	41% 53.5g	130g per day for Men 19-50 years
Sugars	15% 11g	20.3% 14.7g	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	4.4% 3.2g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	79% 30g	38g per day for Men 19-50 years
Protein	47% 26.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.54mg	100% 1.3mg	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	65% 260μg	140% 560μg	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	92% 83mg	446% 401mg	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	4.67% 0.7mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	11.3% 452μg	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	134% 10.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	97% 2.23mg	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	101% 710mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	20% 745g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Russet Potatoes vs Cooked Chopped Frozen Broccoli:

• Baked Whole Russet Potatoes have 1.2 times more Vitamin B1, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 1.7 times more Vitamin B2, 2.2 times more Vitamin B9, 4.8 times more Vitamin C, 18.9 times more Vitamin E and 44.1 times more Vitamin K than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Russet Potatoes vs Cooked Chopped Frozen Broccoli:

• Baked Whole Russet Potatoes have 3.1 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 1.4 times more Phosphorus, 3.9 times more Potassium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Calcium and 1.4 times more Selenium than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Boiled Chopped Frozen Broccoli have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Russet Potatoes have 3.4 times more Energy and 4 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.2 times more Omega 3, 1.4 times more Sugars and 1.3 times more Fiber than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 kg.
• Both Baked Whole Russet Potatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.