Comparing Nutrients in 300 calories Peeled Potatoes Boiled with Salt VS Boiled Broccoli

Weight per 300 calories

• Peeled Potatoes Boiled with Salt: 349g
• Boiled Broccoli: 857g

Peeled Potatoes Boiled with Salt have 2.5 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Peeled Potatoes Boiled with Salt or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Peeled Potatoes Boiled with Salt	8%	1%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Peeled Potatoes Boiled with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	18.4% 6.98g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	10.7% 5.97g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Peeled Potatoes Boiled with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.5% 0.34mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.58mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.78mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	132% 1.7mg	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	7.85% 31.4μg	231% 926μg	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	28.7% 26mg	618% 556mg	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	0.23% 0.035mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Potatoes Boiled with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.8% 28mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	64.7% 0.58mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	13.5% 1.1mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.8mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	72.3% 1.66mg	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	20% 140mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	33.7% 1144mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	8.56% 0.94mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	7.3% 270g	20.7% 765g	3700g per day for Men 19-50 years

Peeled Potatoes Boiled With Salt VS Boiled Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Peeled Potatoes Boiled with Salt or Boiled Broccoli?

Lets compare vitamin content per 300 calories of Peeled Potatoes Boiled with Salt vs Boiled Broccoli:

• 300 kcal of Boiled and Drained Broccoli contain more Vitamin A, 1.6 times more Vitamin B1, 15.9 times more Vitamin B2, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 29.5 times more Vitamin B9, 21.5 times more Vitamin C, 356.3 times more Vitamin E and 157.6 times more Vitamin K than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Boiled Broccoli provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Peeled Potatoes Boiled with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Boiled Peeled Potatoes Flesh with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Peeled Potatoes Boiled with Salt vs Boiled Broccoli:

• 300 calories of Peeled Potatoes Boiled with Salt have 2.4 times more Sodium than Boiled Broccoli.
• While 300 kcal of Boiled and Drained Broccoli contain 12.3 times more Calcium, 5.3 times more Iron, 2.6 times more Magnesium, 3.4 times more Manganese, 4.1 times more Phosphorus, 2.2 times more Potassium, 13.1 times more Selenium, 4.1 times more Zinc and 2.8 times more Water than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Boiled Broccoli contain similar levels of Copper per 300 calories.
• 300 calories of Peeled Potatoes Boiled with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Broccoli contain 29.2 times more Omega 3, 3.8 times more Sugars, 4.1 times more Fiber and 3.4 times more Protein than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Peeled Potatoes Boiled with Salt provide inadequate amounts of Omega 3
• Both Boiled Peeled Potatoes Flesh with Salt as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 300 calories.