Comparing Nutrients in 300 calories Baked White Potatoes VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Baked White Potatoes: 326g
• Boiled Spears Frozen Broccoli: 1071g

Baked White Potatoes have 3.3 times more energy per 100g than Boiled Spears Frozen Broccoli. It has average energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baked White Potatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	53% 68.7g	44% 57.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	21.7% 15.8g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	84.6% 32g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	107% 1.4mg	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	31% 124μg	80.4% 321μg	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	45.7% 41mg	477% 430mg	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	0.87% 0.13mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	51% 0.46mg	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	26% 2.1mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	151% 3.5mg	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	35% 245mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	6.65% 246g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Boiled Spears Frozen Broccoli:

• Boiled and Drained Spears Frozen Broccoli contain 167.6 times more Vitamin A, 3.8 times more Vitamin B1, 6.2 times more Vitamin B2, 2.4 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9, 10.5 times more Vitamin C, 108.4 times more Vitamin E and 107.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Vitamin B3 per 300 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Boiled Spears Frozen Broccoli:

• Boiled and Drained Spears Frozen Broccoli contain 16.8 times more Calcium, 3.1 times more Iron, 2.4 times more Magnesium, 5.7 times more Manganese, 2.4 times more Phosphorus, 12.5 times more Selenium, 11.3 times more Sodium, 2.8 times more Zinc and 4 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Spears Frozen Broccoli contain 9.2 times more Omega 3, 3.2 times more Sugars, 4.7 times more Fiber and 4.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.