Comparing Nutrients in 500 calories Baked Red Potatoes VS Broccoli Raab

Weight per 500 calories

• Baked Red Potatoes: 575g
• Broccoli Raab: 2273g

Baked Red Potatoes have 4 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.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Baked Red Potatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	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	86.6% 113g	50% 64.8g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	% 2.27g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 2.5g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	161% 61.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	50.3% 4.02mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	59% 414mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	NA	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	12% 441g	57% 2103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Broccoli Raab:

• Raw Broccoli Raab contains 518 times more Vitamin A, 8.9 times more Vitamin B1, 10.2 times more Vitamin B2, 3 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6, 12.2 times more Vitamin B9, 6.3 times more Vitamin C, 80.1 times more Vitamin E and 316.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Broccoli Raab:

• Raw Broccoli Raab contains 47.5 times more Calcium, 12.1 times more Iron, 3.1 times more Magnesium, 9 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, 10.9 times more Sodium, 7.6 times more Zinc and 4.8 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Broccoli Raab have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.7 times more Carbohydrate than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 12.9 times more Fat, 8.2 times more Saturated Fat, 49.8 times more Omega 3, 1.5 times more Fructose, 5.9 times more Fiber and 5.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Broccoli Raab have similar amounts of Energy and Sugars per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Broccoli Raab have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.