Comparing Nutrients in 1 pound Boiled Potato Skin VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Potato Skin	Boiled Broccoli	Recommended Dietary Allowance
Energy	12.2% 354kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	39.4% 15g	39.4% 15g	38g per day for Men 19-50 years
Protein	23% 13g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	69.8% 0.91mg	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	11.3% 45.4μg	122% 490μg	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	26.2% 23.6mg	327% 294mg	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	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Boiled Broccoli	Recommended Dietary Allowance
Calcium	20.4% 204mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	443% 4mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	344% 27.5mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	38.3% 0.88mg	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	35% 245mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	9.54% 353g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Potato Skin vs Boiled Broccoli:

• Boiled Potato Skin no Salt has 2.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B5, 10.8 times more Vitamin B9 and 12.5 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled Potato Skin no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Potato Skin vs Boiled Broccoli:

• Boiled Potato Skin no Salt has 14.4 times more Copper, 9.1 times more Iron, 1.4 times more Magnesium, 6.9 times more Manganese and 1.4 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.3 times more Selenium and 2.9 times more Sodium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Boiled and Drained Broccoli have similar amounts of Calcium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Potato Skin no Salt has 2.2 times more Energy, 2.4 times more Carbohydrate and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11.9 times more Omega 3 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Boiled Potato Skin no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.