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Comparing Nutrients in 1 kilogram Baked White PotatoesVS Broccoli

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Broccoli
27%
8%
65%
1 kg ▼

Macro Nutrients

31.7%920kcal
Energy
11.7%340kcal
920 kcalvs340 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.55%1.5g
Fat
3.8%3.7g
1.5 gvs3.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.25%0.4g
Saturated Fat
3.56%1.14g
0.4 gvs1.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.38%0.15g
Omega 3
39.4%0.63g
0.15 gvs0.63 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.9%0.49g
Omega 6
2.9%0.49g
0.49 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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162%211g
Carbohydrate
51%66.4g
211 gvs66.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21%15.3g
Sugars
23.4%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.3 gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.97%3.6g
Fructose
9.38%6.8g
≤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]
3.6 gvs6.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.3g
Glucose
%4.9g
6.3 gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4g
Sucrose
%1g
4 gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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55.3%21g
Fiber
68.4%26g
21 gvs26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.5%21g
Protein
50.4%28g
21 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

1.1%10μg
Vitamin A
34.4%310μg
RAE, retinol activity equivalents
10 μgvs310 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40%0.48mg
Vitamin B1
59%0.71mg
Thiamine
0.48 mgvs0.71 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33%0.43mg
Vitamin B2
90%1.17mg
Riboflavin
0.43 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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96%15.3mg
Vitamin B3
40%6.4mg
Niacin, nicotinic acid, niacinamide
15.3 mgvs6.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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76.6%3.83mg
Vitamin B5
115%5.73mg
Pantothenic acid
3.83 mgvs5.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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162%2.1mg
Vitamin B6
135%1.75mg
Pyridoxine
2.1 mgvs1.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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95%380μg
Vitamin B9
158%630μg
Folates and Folic Acid
380 μgvs630 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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140%126mg
Vitamin C
991%892mg
Ascorbic acid
126 mgvs892 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.67%0.4mg
Vitamin E
52%7.8mg
Tocopherols and Tocotrienols
0.4 mgvs7.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
847%1016μg
Phytomenadione or phylloquinone
27 μgvs1016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10%100mg
Calcium
47%470mg
100 mgvs470 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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141%1.27mg
Copper
54.4%0.49mg
1.27 mgvs0.49 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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80%6.4mg
Iron
91%7.3mg
6.4 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
50%210mg
270 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
91%2.1mg
1.9 mgvs2.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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107%750mg
Phosphorus
94%660mg
750 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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160%5440mg
Potassium
93%3160mg
5440 mgvs3160 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
45.5%25μg
5 μgvs25 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.67%70mg
Sodium
22%330mg
70 mgvs330 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32%3.5mg
Zinc
37.3%4.1mg
3.5 mgvs4.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.4%754g
Water
24%893g
754 gvs893 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Broccoli:
Comparing minerals per 1 kilogram for Baked White Potatoes vs Broccoli:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: