Comparing Nutrients in 1 pound Regular Canned Potatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Regular Canned Potatoes	Broccoli	Recommended Dietary Allowance
Energy	9.4% 272kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.7g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	61% 0.79mg	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	6.8% 27.2μg	71.4% 286μg	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	25.7% 23mg	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	24.7% 0.22mg	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	71.4% 5.7mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	41.4% 0.95mg	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	18% 127mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	66.2% 993mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Regular Canned Potatoes vs Broccoli:

• Canned Potatoes Solids with Salt have 1.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 9 times more Vitamin B2, 1.6 times more Vitamin B5, 10.5 times more Vitamin B9 and 17.5 times more Vitamin C than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Canned Potatoes Solids with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Regular Canned Potatoes vs Broccoli:

• Canned Potatoes Solids with Salt have 1.7 times more Iron and 6.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 9.4 times more Calcium, 1.5 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 2.8 times more Selenium and 1.5 times more Zinc than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Raw Broccoli have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Potatoes Solids with Salt have 1.8 times more Energy and 2 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3 times more Omega 3 and 2 times more Protein than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Canned Potatoes Solids with Salt as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.