Comparing Nutrients in 1 kilogram Baked White Potatoes VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Baked White Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	31.7% 920kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	41% 53.5g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 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	79% 30g	38g per day for Men 19-50 years
Protein	37.5% 21g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10% 100mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.5% 906g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 57 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B9, 5.4 times more Vitamin C, 33.8 times more Vitamin E and 37.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 3.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Potassium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4.1 times more Calcium, 1.4 times more Manganese, 3.8 times more Selenium and 2.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Broccoli Spears have similar amounts of Iron, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3.2 times more Energy and 3.9 times more Carbohydrate than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 8.3 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Broccoli Spears have similar amounts of Sugars per 1 kg.
• Both Baked Whole White Potatoes as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.