Comparing Nutrients in 500 calories Potato Bread VS Broccoli

Weight per 500 calories

• Potato Bread: 188g
• Broccoli: 1471g

Potato Bread has 7.8 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Potato Bread or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Potato Bread	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.07% 5.9g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.5g	75% 98g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	31% 12g	101% 38.2g	38g per day for Men 19-50 years
Protein	42% 23.5g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	5% 45μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	198% 2.57mg	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	59.2% 237μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.7% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1458% 1312mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.63% 3.76IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.9% 0.88mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 12.8μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Broccoli	Recommended Dietary Allowance
Calcium	35.3% 353mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	80% 0.72mg	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	53% 4.23mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.6mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	134% 3.1mg	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	99% 694mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	47% 705mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	1.7% 63g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Potato Bread vs Broccoli:

• Potato Bread has more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 10.1 times more Vitamin A, 3 times more Vitamin B1, 8.6 times more Vitamin B2, 4 times more Vitamin B3, 5.5 times more Vitamin B5, 5.9 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C, 13 times more Vitamin E and 116.9 times more Vitamin K than Potato Bread.
• Both Potato Bread as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Potato Bread vs Broccoli:

• Potato Bread has 1.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 4.1 times more Copper, 2.5 times more Iron, 5.9 times more Magnesium, 6.5 times more Manganese, 1.4 times more Phosphorus, 3.4 times more Potassium, 2.1 times more Selenium, 2.2 times more Zinc and 20.8 times more Water than Potato Bread.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli contains more Saturated Fat, more Omega 3, 1.4 times more Sugars, 3.2 times more Fiber and 1.8 times more Protein than Potato Bread.
• Both Potato Bread and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Potato Bread as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.