Comparing Nutrients in 500 calories Boiled Potato Skin VS Broccoli Raab

Weight per 500 calories

• Boiled Potato Skin: 641g
• Broccoli Raab: 2273g

Boiled Potato Skin has 3.5 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Potato Skin or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Potato Skin	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	50% 64.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	55.7% 21g	161% 61.4g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.83mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	299% 3.9mg	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	16% 64μg	472% 1886μg	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	37% 33.3mg	510% 459mg	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	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Broccoli Raab	Recommended Dietary Allowance
Calcium	29% 288mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	625% 5.63mg	106% 0.95mg	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	486% 39mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	45.8% 192mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	373% 8.58mg	390% 8.98mg	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	49.5% 346mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	76.7% 2609mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	6% 89.7mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.82mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	13.5% 499g	57% 2103g	3700g per day for Men 19-50 years

Boiled Potato Skin VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Skin or Broccoli Raab?

Lets compare vitamin content per 500 calories of Boiled Potato Skin vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain more Vitamin A, 17.9 times more Vitamin B1, 12.7 times more Vitamin B2, 3.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6, 29.4 times more Vitamin B9 and 13.8 times more Vitamin C than Boiled Potato Skin no Salt.
• 500 calories of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Boiled Potato Skin no Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Skin vs Broccoli Raab:

• 500 calories of Boiled Potato Skin have 5.9 times more Copper than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 8.5 times more Calcium, 2.6 times more Magnesium, 4.8 times more Phosphorus, 1.7 times more Potassium, 11.8 times more Selenium, 8.4 times more Sodium, 6.2 times more Zinc and 4.2 times more Water than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Broccoli Raab contain similar levels of Iron and Manganese per 500 calories.
• 500 calories of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Skin have 1.7 times more Carbohydrate than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 17.4 times more Fat, 67 times more Omega 3, 2.9 times more Fiber and 3.9 times more Protein than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Skin no Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.