Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Boiled Broccoli

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Boiled Broccoli: 1429g

Boiled Potato Flesh, Cooked In Skin has 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.

Which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	79% 103g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	27.4% 20g	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	2.3% 1.67g	14.6% 10.6g	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	% 1.95g	% 7g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.14g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	124% 47g	38g per day for Men 19-50 years
Protein	19% 10.7g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	220% 2.86mg	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	14.4% 57.5μg	386% 1543μg	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	83% 74.7mg	1030% 927mg	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	0.38% 0.057mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	1.43% 57μg	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	22.3% 1.8mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	120% 2.77mg	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	36% 253mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	12% 442g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 1.5 times more Vitamin B1, 15.3 times more Vitamin B2, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 26.8 times more Vitamin B9, 12.4 times more Vitamin C, 360.4 times more Vitamin E and 159.4 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Boiled Broccoli:

• Boiled Potato Flesh, Cooked In Skin without Salt has 1.2 times more Copper and 5 times more Fluoride than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.9 times more Calcium, 5.4 times more Iron, 2.4 times more Magnesium, 3.5 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, 13.3 times more Selenium, 25.5 times more Sodium, 3.7 times more Zinc and 2.9 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli contains 10.2 times more Fat, 29.6 times more Omega 3, 3.8 times more Sugars, 6.3 times more Fructose, 4.6 times more Fiber and 3.2 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.