Comparing Nutrients in 1 pound Baked Red Potatoes VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Baked Red Potatoes	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	13.6% 395kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	68.4% 89g	11% 14g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	3.88% 2.8g	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	2.75% 2g	1.5% 1.1g	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	% 2.5g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0.68g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	76.8% 1mg	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	30.6% 122μg	80.5% 322μg	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	63.5% 57mg	186% 168mg	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	2.4% 0.36mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.1% 41mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	37.8% 0.34mg	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	39.7% 3.18mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	75% 1.72mg	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	46.7% 327mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cooked Broccoli Raab:

• Cooked Broccoli Raab contains 227 times more Vitamin A, 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B9, 2.9 times more Vitamin C, 31.6 times more Vitamin E and 91.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Broccoli Raab have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole Red Potatoes as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cooked Broccoli Raab:

• Baked Whole Red Potatoes have 2.3 times more Copper and 1.6 times more Potassium than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 13.1 times more Calcium, 1.8 times more Iron, 2.2 times more Manganese, 4.7 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Broccoli Raab have similar amounts of Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 3.5 times more Energy, 6.3 times more Carbohydrate and 2.3 times more Sugars than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 13.4 times more Omega 3, 1.6 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cooked Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.