Comparing Nutrients in 1 kilogram Baked White Potatoes VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Baked White Potatoes	Chinese Broccoli	Recommended Dietary Allowance
Energy	31.7% 920kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	36% 46.7g	130g per day for Men 19-50 years
Sugars	21% 15.3g	12% 8.8g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	68.4% 26g	38g per day for Men 19-50 years
Protein	37.5% 21g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	96% 860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	57% 0.74mg	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	95% 380μg	260% 1040μg	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	329% 296mg	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	2.67% 0.4mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	743% 891μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Chinese Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	71% 0.64mg	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	80% 6.4mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	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	107% 750mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25% 926g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Chinese Broccoli:

• Baked Whole White Potatoes have 3.3 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 86 times more Vitamin A, 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B9, 2.3 times more Vitamin C, 12.5 times more Vitamin E and 33 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Chinese Broccoli:

• Baked Whole White Potatoes have 2 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus and 2 times more Potassium than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 10.5 times more Calcium and 2.8 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Chinese Broccoli have similar amounts of Iron, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3.5 times more Energy, 4.5 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 18.1 times more Omega 3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Chinese Broccoli have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.