Comparing Nutrients in 1 pound Broccoli Raab VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Broccoli Raab	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	3.44% 100kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	70% 91g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.82g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	49% 490mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9.5% 351g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Broccoli Raab vs Boiled Peeled Potatoes:

• 1 pound of Broccoli Raab has more Vitamin A, 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 9.2 times more Vitamin B9, 2.7 times more Vitamin C, 162 times more Vitamin E and 101.8 times more Vitamin K than Boiled Peeled Potatoes.
• While 1 lb of Boiled Peeled Potatoes no Salt contains 1.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Peeled Potatoes provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Peeled Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw 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 Broccoli Raab vs Boiled Peeled Potatoes:

• 1 pound of Broccoli Raab has 13.5 times more Calcium, 6.9 times more Iron, 2.8 times more Manganese, 1.8 times more Phosphorus, 6.6 times more Sodium and 2.9 times more Zinc than Boiled Peeled Potatoes.
• While 1 lb of Boiled Peeled Potatoes no Salt contains 4 times more Copper and 1.7 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Peeled Potatoes contain similar levels of Magnesium and Water per one pound.
• 1 pound of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 18.9 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Boiled Peeled Potatoes.
• While 1 lb of Boiled Peeled Potatoes no Salt contains 3.9 times more Energy and 7 times more Carbohydrate than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Boiled Peeled Potatoes provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 6 in one pound.