Comparing Nutrients in 5 ounces Broccoli Raab VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	1.08% 31kcal	4.64% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	2.1% 1.53g	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	0.33% 0.24g	0.63% 0.45g	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	% 0.14g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.55g	g per day for Men 19-50 years
Fiber	10% 3.83g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	38.6% 0.5mg	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	29.4% 118μg	9.2% 37μg	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	32% 28.6mg	13% 11.8mg	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	15.3% 2.3mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	38% 3.03mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	14% 0.32mg	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	14.8% 103mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.85% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Baked Russet Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Baked Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Baked Russet Potatoes:

• 5 ounces of Broccoli Raab have 131 times more Vitamin A, 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3.2 times more Vitamin B9, 2.4 times more Vitamin C, 23.1 times more Vitamin E and 112 times more Vitamin K than Baked Russet Potatoes.
• While 5 oz of Baked Whole Russet Potatoes contain 2.1 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Russet Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Baked Russet Potatoes:

• 5 ounces of Broccoli Raab have 6 times more Calcium, 2 times more Iron, 1.7 times more Manganese, 2.4 times more Sodium, 2.2 times more Zinc and 1.2 times more Water than Baked Russet Potatoes.
• While 5 oz of Baked Whole Russet Potatoes contain 2.5 times more Copper, 1.4 times more Magnesium and 2.8 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Russet Potatoes contain similar levels of Phosphorus per five ounces.
• 5 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Baked Whole Russet Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 14.5 times more Omega 3 and 1.2 times more Protein than Baked Russet Potatoes.
• While 5 oz of Baked Whole Russet Potatoes contain 4.3 times more Energy and 7.5 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Russet Potatoes offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Baked Russet Potatoes provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 6 in five ounces.