Comparing Nutrients in 1 pound Baked White Potatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Baked White Potatoes	Broccoli	Recommended Dietary Allowance
Energy	14.4% 417kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	73.6% 96g	23% 30g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 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	17% 9.53g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.98% 150mg	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	9.25% 342g	11% 405g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.4 times more Vitamin B3 and 1.2 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9, 7.1 times more Vitamin C, 19.5 times more Vitamin E and 37.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Broccoli:

• Baked Whole White Potatoes have 2.6 times more Copper, 1.3 times more Magnesium and 1.7 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Calcium, 5 times more Selenium and 4.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Broccoli have similar amounts of Iron, Manganese, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.7 times more Energy and 3.2 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Omega 3 and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Broccoli have similar amounts of Sugars and Fiber per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.