Comparing Nutrients in 300 calories Broccoli Raab VS Baked Red Potatoes

Weight per 300 calories

• Broccoli Raab: 1364g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Broccoli Raab	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	52% 67.6g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 1.55g	g per day for Men 19-50 years
Fiber	97% 37g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	77% 43.2g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	56.2% 0.73mg	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	23.3% 93μg	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	48.3% 43.4mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	147% 1473mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	66.7% 0.6mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	26% 0.6mg	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	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	34% 1262g	7.15% 264g	3700g per day for Men 19-50 years

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

• Raw Broccoli Raab has 518 times more Vitamin A, 8.9 times more Vitamin B1, 10.2 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6, 12.2 times more Vitamin B9, 6.3 times more Vitamin C, 80.1 times more Vitamin E and 316.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Raw Broccoli Raab as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Broccoli Raab has 47.5 times more Calcium, 12.1 times more Iron, 3.1 times more Magnesium, 9 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, 10.9 times more Sodium, 7.6 times more Zinc and 4.8 times more Water than Baked Whole Red Potatoes.
• Both Raw Broccoli Raab and Baked Whole Red Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli Raab has 12.9 times more Fat, 8.2 times more Saturated Fat, 49.8 times more Omega 3, 1.5 times more Fructose, 5.9 times more Fiber and 5.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Carbohydrate than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Baked Whole Red Potatoes have similar amounts of Energy and Sugars per 300 kcal.
• Both Raw Broccoli Raab as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.