Comparing Nutrients in 1 pound Baked Potato Flesh VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baked Potato Flesh	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	14.5% 422kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	16% 8.9g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	10.2% 41μg	63.5% 254μg	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	64.5% 58mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	17% 0.15mg	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	20% 1.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	44% 1mg	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	32.4% 227mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Cooked Chopped Frozen Broccoli:

• 1 pound of Baked Potato Flesh has 1.9 times more Vitamin B1, 3 times more Vitamin B3, 2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.9 times more Vitamin B2, 6.2 times more Vitamin B9, 3.1 times more Vitamin C, 33 times more Vitamin E and 293.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Cooked Chopped Frozen Broccoli:

• 1 pound of Baked Potato Flesh has 6.3 times more Copper, 1.9 times more Magnesium and 2.8 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 6.6 times more Calcium, 1.7 times more Iron and 1.4 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 3.3 times more Energy and 4 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3, 2 times more Fiber and 1.6 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.