Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Cooked Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	3.9% 113kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	75% 97g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	6.76% 4.9g	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	2% 1.45g	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	% 1.68g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 1.77g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	31% 17.4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	124% 1.6mg	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	29.5% 118μg	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	42% 37.6mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	53.5% 535mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.13% 205μg	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	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	45% 1.03mg	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	46% 322mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	73.4% 2495mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.13% 338g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Baked Russet Potatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Baked Russet Potatoes:

• 1 pound of Cooked Broccoli Raab has 227 times more Vitamin A, 2.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.7 times more Vitamin B9, 4.5 times more Vitamin C, 36.1 times more Vitamin E and 128 times more Vitamin K than Baked Russet Potatoes.
• While 1 lb of Baked Whole Russet Potatoes contains 1.6 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Baked Russet Potatoes provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Baked Russet Potatoes:

• 1 pound of Cooked Broccoli Raab has 6.6 times more Calcium, 1.7 times more Manganese, 2.6 times more Selenium, 4 times more Sodium, 1.5 times more Zinc and 1.2 times more Water than Baked Russet Potatoes.
• While 1 lb of Baked Whole Russet Potatoes contains 1.4 times more Copper and 1.6 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Baked Russet Potatoes contain similar levels of Iron, Magnesium and Phosphorus per one pound.
• 1 pound of Baked Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 15.5 times more Omega 3, 1.2 times more Fiber and 1.5 times more Protein than Baked Russet Potatoes.
• While 1 lb of Baked Whole Russet Potatoes contains 3.8 times more Energy and 6.9 times more Carbohydrate than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Baked Russet Potatoes provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 6 in one pound.