Comparing Nutrients in 1 pound Boiled Potato Skin VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Potato Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	12.2% 354kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	60% 78g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	36% 13.6g	38g per day for Men 19-50 years
Protein	23% 13g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	11.3% 45.4μg	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	26.2% 23.6mg	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	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	20.4% 204mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	443% 4mg	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	344% 27.5mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	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	35% 245mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.54% 353g	11.2% 415g	3700g per day for Men 19-50 years

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

• Boiled Potato Skin no Salt has 2.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 6.7 times more Vitamin B9 and 10.8 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt 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 Boiled Potato Skin vs Frozen Chopped Broccoli:

• Boiled Potato Skin no Salt has 23.1 times more Copper, 7.5 times more Iron, 1.7 times more Magnesium, 4.6 times more Manganese and 1.9 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.3 times more Selenium and 1.7 times more Sodium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Frozen Chopped Broccoli, Unprepared 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 3 times more Energy and 3.6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 10.5 times more Omega 3 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled Potato Skin no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.