Comparing Nutrients in 1 pound Potatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Broccoli	27%	8%	65%

Macro Nutrients

	Potatoes	Broccoli	Recommended Dietary Allowance
Energy	12% 349kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	61% 79.3g	23% 30g	130g per day for Men 19-50 years
Sugars	5.13% 3.7g	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	1.63% 1.18g	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	% 1.4g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0.45g	g per day for Men 19-50 years
Fiber	25% 9.53g	31% 11.8g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	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	30.6% 0.37mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	17% 68μg	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	99% 89.4mg	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	0.3% 0.045mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	46% 3.67mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	37% 259mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Whole Potatoes have 1.7 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.7 times more Vitamin B2, 1.9 times more Vitamin B5, 4.2 times more Vitamin B9, 4.5 times more Vitamin C, 78 times more Vitamin E and 50.8 times more Vitamin K than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Raw Broccoli have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Whole Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Potatoes vs Broccoli:

• Raw Whole Potatoes have 2.2 times more Copper and 1.3 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 1.4 times more Manganese, 6.3 times more Selenium, 5.5 times more Sodium and 1.4 times more Zinc than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Raw Broccoli have similar amounts of Iron, Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Whole Potatoes have 2.3 times more Energy and 2.6 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Omega 3, 2.1 times more Sugars and 1.4 times more Protein than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Raw Whole Potatoes as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.