Comparing Nutrients in 1 pound Broccoli VS Microwaved Potatoes Skin

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Microwaved Potatoes Skin	13%	1%	86%

Macro Nutrients

	Broccoli	Microwaved Potatoes Skin	Recommended Dietary Allowance
Energy	5.3% 154kcal	20.6% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	103% 134g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	65.7% 25g	38g per day for Men 19-50 years
Protein	23% 12.8g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Microwaved Potatoes Skin	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	172% 2.23mg	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	71.4% 286μg	19.3% 77μg	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	450% 405mg	77% 69.4mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Microwaved Potatoes Skin	Recommended Dietary Allowance
Calcium	21.3% 213mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	445% 4mg	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	41.4% 3.3mg	337% 27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	193% 4.45mg	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	42.8% 299mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	86.7% 2948mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11% 405g	7.8% 288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Microwaved Potatoes Skin:

• Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B2, 3.7 times more Vitamin B9 and 5.8 times more Vitamin C than Microwaved Potatoes Skin no Salt.
• While Microwaved Potatoes Skin no Salt contain 3.5 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Microwaved Potatoes Skin no Salt have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Raw Broccoli as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Microwaved Potatoes Skin:

• Raw Broccoli has 5 times more Selenium, 2.1 times more Sodium and 1.4 times more Water than Microwaved Potatoes Skin no Salt.
• While Microwaved Potatoes Skin no Salt contain 18 times more Copper, 8.1 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese and 2.1 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Microwaved Potatoes Skin no Salt have similar amounts of Calcium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 6.3 times more Omega 3 than Microwaved Potatoes Skin no Salt.
• While Microwaved Potatoes Skin no Salt contain 3.9 times more Energy, 4.5 times more Carbohydrate, 2.1 times more Fiber and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.