Comparing Nutrients in 1 pound Baked Potatoes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Baked Potatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	14.5% 422kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.8% 68mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Broccoli Raab per 1 lb

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

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

• 1 pound of Baked Potatoes has 1.8 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 131 times more Vitamin A, 2.5 times more Vitamin B1, 2.7 times more Vitamin B2, 3 times more Vitamin B9, 2.1 times more Vitamin C, 40.5 times more Vitamin E and 112 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Whole Baked Potatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Baked Potatoes has 2.8 times more Copper, 1.3 times more Magnesium and 2.7 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.2 times more Calcium, 2 times more Iron, 1.8 times more Manganese, 3.3 times more Sodium and 2.1 times more Zinc than Whole Baked Potatoes.
• Both Baked Potatoes and Broccoli Raab contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Baked Potatoes lack sufficient amounts of Calcium
• Both Whole Baked Potatoes as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potatoes has 4.2 times more Energy and 7.4 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 14.5 times more Omega 3 and 1.3 times more Protein than Whole Baked Potatoes.
• Both Baked Potatoes and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Potatoes provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Whole Baked Potatoes as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.