Comparing Nutrients in 1 pound Baked Potatoes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Baked Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	14.5% 422kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	8.45% 6.12g	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	2.13% 1.54g	5.2% 3.76g	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	% 2g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	36% 13.6g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	45.4% 0.59mg	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	31.8% 127μg	76% 304μg	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	48.4% 43.5mg	284% 256mg	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	1.2% 0.18mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	19% 0.17mg	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	61.2% 4.9mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	58% 1.33mg	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	45.4% 318mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11.2% 415g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 1.2 times more Vitamin B1, 3 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 2 times more Vitamin B2, 2.4 times more Vitamin B9, 5.9 times more Vitamin C, 30.5 times more Vitamin E and 40.6 times more Vitamin K than Whole Baked Potatoes.
• Both Whole Baked Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Potatoes vs Frozen Chopped Broccoli:

• Whole Baked Potatoes have 3.1 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 2.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.7 times more Calcium, 1.3 times more Manganese, 7 times more Selenium, 2.4 times more Sodium and 1.3 times more Zinc than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole Baked Potatoes have 3.6 times more Energy and 4.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.1 times more Omega 3, 2.4 times more Fructose and 1.4 times more Fiber than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Sugars and Protein per 1 lb.
• Both Whole Baked Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.