Comparing Nutrients in 1 pound Broccoli VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Broccoli	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.3% 154kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	68.4% 89g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 2.04g	g per day for Men 19-50 years
Fiber	31% 11.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	23% 12.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	21.3% 213mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	87.7% 0.79mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 405g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Baked Red Potatoes:

• Raw Broccoli has 31 times more Vitamin A, 2.3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.3 times more Vitamin B9, 7.1 times more Vitamin C, 9.8 times more Vitamin E and 36.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Baked Red Potatoes:

• Raw Broccoli has 5.2 times more Calcium, 1.2 times more Manganese and 2.8 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Copper, 1.3 times more Magnesium and 1.7 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Baked Whole Red Potatoes have similar amounts of Iron, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 4.2 times more Omega 3, 1.4 times more Fiber and 1.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Energy and 3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Baked Whole Red Potatoes have similar amounts of Sugars per 1 lb.
• Both Raw Broccoli as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.