Comparing Nutrients in 300 calories Broccoli VS Baked Potatoes

Weight per 300 calories

• Broccoli: 882g
• Baked Potatoes: 323g

Whole Baked Potatoes have 2.7 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Broccoli	Baked Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	2.62% 0.042g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	20.7% 15g	5.25% 3.8g	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	8.28% 6g	1.5% 1.1g	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	% 4.32g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 1.3g	g per day for Men 19-50 years
Fiber	60.4% 23g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	44.4% 25g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0.36% 3.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	77% 1mg	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	139% 556μg	22.6% 90μg	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	875% 787mg	34.4% 31mg	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	46% 6.9mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	5.38% 6.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Baked Potatoes	Recommended Dietary Allowance
Calcium	41.5% 415mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	42.3% 0.38mg	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	80.5% 6.44mg	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	30.7% 0.71mg	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	83% 582mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	50.8% 1726mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	2.35% 1.3μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	21.3% 788g	6.53% 242g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 84.8 times more Vitamin A, 3 times more Vitamin B1, 6.7 times more Vitamin B2, 1.2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.5 times more Vitamin B6, 6.2 times more Vitamin B9, 25.4 times more Vitamin C, 53.3 times more Vitamin E and 139 times more Vitamin K than Whole Baked Potatoes.
• Both Raw Broccoli as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Baked Potatoes:

• Raw Broccoli has 8.6 times more Calcium, 1.8 times more Iron, 2.1 times more Magnesium, 2.6 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 17.1 times more Selenium, 9 times more Sodium, 3.1 times more Zinc and 3.3 times more Water than Whole Baked Potatoes.
• Both Raw Broccoli and Whole Baked Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 7.8 times more Fat, 9.2 times more Saturated Fat, 13.3 times more Omega 3, 3.9 times more Sugars, 5.5 times more Fructose, 3.2 times more Fiber and 3.1 times more Protein than Whole Baked Potatoes.
• Both Raw Broccoli and Whole Baked Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Whole Baked Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.