Comparing Nutrients in 300 calories Broccoli Raab VS Boiled Potato Skin

Weight per 300 calories

• Broccoli Raab: 1364g
• Boiled Potato Skin: 385g

Boiled Potato Skin no Salt has 3.5 times more energy per unit of mass than Raw Broccoli Raab, which is average in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Boiled Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Broccoli Raab	Boiled Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	51% 66g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	NA	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	77% 43.2g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	70.7% 0.92mg	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	283% 1132μg	9.6% 38.5μg	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	306% 275mg	22.2% 20mg	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	147% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	147% 1473mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	375% 3.38mg	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	365% 29mg	292% 23.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	224% 5.15mg	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	142% 995mg	29.7% 208mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	34% 1262g	8.1% 299g	3700g per day for Men 19-50 years

Broccoli Raab VS Boiled Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Boiled Potato Skin?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Boiled Potato Skin:

• 300 calories of Broccoli Raab have more Vitamin A, 17.9 times more Vitamin B1, 12.7 times more Vitamin B2, 3.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6, 29.4 times more Vitamin B9 and 13.8 times more Vitamin C than Boiled Potato Skin.
• 300 calories of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Boiled Potato Skin:

• 300 calories of Broccoli Raab have 8.5 times more Calcium, 1.2 times more Iron, 2.6 times more Magnesium, 4.8 times more Phosphorus, 1.7 times more Potassium, 11.8 times more Selenium, 8.4 times more Sodium, 6.2 times more Zinc and 4.2 times more Water than Boiled Potato Skin.
• While 300 kcal of Boiled Potato Skin no Salt contain 5.9 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Potato Skin contain similar levels of Manganese per 300 calories.
• 300 calories of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 17.4 times more Fat, 67 times more Omega 3, 2.9 times more Fiber and 3.9 times more Protein than Boiled Potato Skin.
• While 300 kcal of Boiled Potato Skin no Salt contain 1.7 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Potato Skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in 300 calories.