Comparing Nutrients in 1 pound Baked Russet Potatoes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baked Russet Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15% 431kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	9.2% 6.67g	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% 1.45g	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	% 1.68g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	21.3% 12g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	29.5% 118μg	63.5% 254μg	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	42% 37.6mg	202% 182mg	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	2.1% 0.32mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	5.13% 205μg	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	60.7% 4.85mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	44% 1mg	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% 322mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.13% 338g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Russet Potatoes vs Cooked Chopped Frozen Broccoli:

• Baked Whole Russet Potatoes have 1.2 times more Vitamin B1, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 1.7 times more Vitamin B2, 2.2 times more Vitamin B9, 4.8 times more Vitamin C, 18.9 times more Vitamin E and 44.1 times more Vitamin K than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Russet Potatoes vs Cooked Chopped Frozen Broccoli:

• Baked Whole Russet Potatoes have 3.1 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 1.4 times more Phosphorus, 3.9 times more Potassium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Calcium and 1.4 times more Selenium than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Boiled Chopped Frozen Broccoli have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Russet Potatoes have 3.4 times more Energy and 4 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.2 times more Omega 3, 1.4 times more Sugars and 1.3 times more Fiber than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 lb.
• Both Baked Whole Russet Potatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.