Comparing Nutrients in 300 calories Boiled Potato Skin VS Cooked Broccoli Raab

Weight per 300 calories

• Boiled Potato Skin: 385g
• Cooked Broccoli Raab: 1200g

Boiled Potato Skin has 3.1 times more energy per 100g than Cooked Broccoli Raab. It has average energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Potato Skin	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.44g	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	3.97% 2.88g	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	% 2.76g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	88.4% 33.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	303% 2724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	108% 5.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	203% 2.64mg	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	9.6% 38.5μg	213% 852μg	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	22.2% 20mg	493% 444mg	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	202% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2560% 3072μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	17.3% 173mg	142% 1416mg	1000mg per day for Men 19-50 years
Copper	375% 3.38mg	100% 0.9mg	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	292% 23.3mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	198% 4.56mg	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	29.7% 208mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	121% 4116mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	45% 672mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	8.1% 299g	29.6% 1097g	3700g per day for Men 19-50 years

Boiled Potato Skin VS Cooked Broccoli Raab Nutrients Per 300 Kcal

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

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

• 300 kcal of Cooked Broccoli Raab contain more Vitamin A, 16.5 times more Vitamin B1, 12.1 times more Vitamin B2, 5.1 times more Vitamin B3, 3.9 times more Vitamin B5, 2.9 times more Vitamin B6, 22.2 times more Vitamin B9 and 22.2 times more Vitamin C than Boiled Potato Skin no Salt.
• 300 calories of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Boiled Potato Skin no Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Potato Skin have 3.8 times more Copper and 1.5 times more Iron than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 8.2 times more Calcium, 2.8 times more Magnesium, 4.7 times more Phosphorus, 2.6 times more Potassium, 13.5 times more Selenium, 12.5 times more Sodium, 3.8 times more Zinc and 3.7 times more Water than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Cooked Broccoli Raab 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 Boiled Potato Skin have 1.8 times more Carbohydrate than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 16.2 times more Fat, 62.7 times more Omega 3, 2.6 times more Fiber and 4.2 times more Protein than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Cooked Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Skin no Salt as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.