Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Baked White Potatoes

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 3.7 times more energy per unit of mass than Cooked Broccoli Raab, which is average in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Which food has more nutrients per 300 calories - Cooked Broccoli Raab or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Broccoli Raab	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	6.9% 5g	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	3.97% 2.88g	1.6% 1.17g	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	% 2.76g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.3g	g per day for Men 19-50 years
Fiber	88.4% 33.6g	18% 6.85g	38g per day for Men 19-50 years
Protein	82% 46g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	303% 2724μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	53% 0.69mg	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	213% 852μg	31% 124μg	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	493% 444mg	45.7% 41mg	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	202% 30.4mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Baked White Potatoes	Recommended Dietary Allowance
Calcium	142% 1416mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	46% 0.41mg	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	191% 15.2mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	26.8% 0.62mg	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	141% 984mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Baked White Potatoes:

• Cooked Broccoli Raab has 835.4 times more Vitamin A, 13 times more Vitamin B1, 12 times more Vitamin B2, 4.9 times more Vitamin B3, 4.3 times more Vitamin B5, 3.8 times more Vitamin B6, 6.9 times more Vitamin B9, 10.8 times more Vitamin C, 232.8 times more Vitamin E and 348.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Cooked Broccoli Raab as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Baked White Potatoes:

• Cooked Broccoli Raab has 43.4 times more Calcium, 2.2 times more Copper, 7.3 times more Iron, 3.7 times more Magnesium, 7.4 times more Manganese, 4 times more Phosphorus, 2.3 times more Potassium, 9.6 times more Selenium, 29.4 times more Sodium, 5.7 times more Zinc and 4.5 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Cooked Broccoli Raab has 12.8 times more Fat, 8.2 times more Saturated Fat, 49.3 times more Omega 3, 1.5 times more Sugars, 2.5 times more Fructose, 4.9 times more Fiber and 6.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Cooked Broccoli Raab as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.