Comparing Nutrients in 1 pound Potato Skin VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Potato Skin	Chinese Broccoli	Recommended Dietary Allowance
Energy	9.07% 263kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	5.5% 4g	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	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	21% 11.7g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	26% 0.34mg	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	19.3% 77μg	118% 472μg	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	57.5% 51.7mg	149% 134mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	337% 404μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Chinese Broccoli	Recommended Dietary Allowance
Calcium	13.6% 136mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	32.3% 0.29mg	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	184% 14.7mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	NA	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	24.6% 172mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Chinese Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Potato Skin has 2.3 times more Vitamin B3 and 3.2 times more Vitamin B6 than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains more Vitamin A, 4.8 times more Vitamin B1, 4 times more Vitamin B2, 6.1 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Potato Skin has 6.6 times more Copper, 5.5 times more Iron, 1.2 times more Magnesium and 1.5 times more Potassium than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains 3.5 times more Calcium and 4.7 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Chinese Broccoli contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.2 times more Energy, 2.7 times more Carbohydrate and 2.1 times more Protein than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains 27.1 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Chinese Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Chinese Broccoli provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in one pound.