Comparing Nutrients in 300 calories Broccoli Stalks VS Baked Potato Flesh

Weight per 300 calories

• Broccoli Stalks: 1071g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 3.3 times more energy per unit of mass than Raw Broccoli Stalks, which is average in comparison to other foods. Broccoli Stalks having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Stalks or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Broccoli Stalks	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	86.4% 1.4g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	NA	7.56% 5.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	12.7% 4.84g	38g per day for Men 19-50 years
Protein	57% 32g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	24% 214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	74.7% 0.97mg	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	190% 761μg	7.26% 29μg	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	1110% 999mg	46% 41.3mg	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	NA	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	51.4% 514mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	77% 0.69mg	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	118% 9.43mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	22.6% 0.52mg	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	101% 707mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	102% 3482mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	58.4% 32μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	26.3% 972g	6.58% 243g	3700g per day for Men 19-50 years

Broccoli Stalks VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Stalks or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Broccoli Stalks vs Baked Potato Flesh:

• 300 calories of Broccoli Stalks have more Vitamin A, 2.1 times more Vitamin B1, 18.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, 1.8 times more Vitamin B6, 26.2 times more Vitamin B9 and 24.2 times more Vitamin C than Baked Potato Flesh.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Broccoli Stalks as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Stalks vs Baked Potato Flesh:

• 300 calories of Broccoli Stalks have 31.9 times more Calcium, 8.4 times more Iron, 3.3 times more Magnesium, 4.7 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium, 33.2 times more Selenium, 17.9 times more Sodium, 4.6 times more Zinc and 4 times more Water than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.4 times more Copper than Raw Broccoli Stalks.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Stalks have 42.8 times more Omega 3 and 5 times more Protein than Baked Potato Flesh.
• Both Broccoli Stalks and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Broccoli Stalks as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 300 calories.