Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	3.9% 113kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	70% 91g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	5.57% 4.04g	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	1.5% 1.1g	1.75% 1.27g	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	% 1.04g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.82g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	31% 17.4g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	94% 1.22mg	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	80.5% 322μg	10.2% 41μg	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	186% 168mg	37.3% 33.6mg	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	76.5% 11.5mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	53.5% 535mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	84% 0.76mg	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	72% 5.76mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	27.6% 0.64mg	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	53% 372mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Peeled Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Boiled Peeled Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Boiled Peeled Potatoes:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 1.7 times more Vitamin B1, 7.4 times more Vitamin B2, 1.5 times more Vitamin B3, 7.9 times more Vitamin B9, 5 times more Vitamin C, 253 times more Vitamin E and 116.4 times more Vitamin K than Boiled Peeled Potatoes.
• Both Cooked Broccoli Raab and Boiled Peeled Potatoes provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Boiled Peeled Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Boiled Peeled Potatoes:

• 1 pound of Cooked Broccoli Raab has 14.8 times more Calcium, 4.1 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 4.3 times more Selenium, 11.2 times more Sodium and 2 times more Zinc than Boiled Peeled Potatoes.
• While 1 lb of Boiled Peeled Potatoes no Salt contains 2.2 times more Copper than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Peeled Potatoes contain similar levels of Potassium and Water per one pound.
• 1 pound of Boiled Peeled Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 20.1 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Boiled Peeled Potatoes.
• While 1 lb of Boiled Peeled Potatoes no Salt contains 3.4 times more Energy and 6.4 times more Carbohydrate than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Boiled Peeled Potatoes provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 6 in one pound.