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

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Frozen Broccoli Spears: 1724g

Boiled Potato Flesh, Cooked In Skin has 3 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Frozen Broccoli Spears	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	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	71% 92g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	35% 25.3g	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	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	136% 51.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	22.3% 1.8mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	12% 442g	42% 1561g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Frozen Broccoli Spears?

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

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 2 times more Vitamin B1, 17.1 times more Vitamin B2, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 28.2 times more Vitamin B9, 15.8 times more Vitamin C, 405 times more Vitamin E and 138.3 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 1.7 times more Copper than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 24.6 times more Calcium, 7 times more Iron, 2.2 times more Magnesium, 5.6 times more Manganese, 4 times more Phosphorus, 2 times more Potassium, 19 times more Selenium, 12.8 times more Sodium, 3.4 times more Zinc and 3.5 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 37.5 times more Omega 3, 4.8 times more Sugars, 5 times more Fiber and 4.9 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.