Comparing Nutrients in 5 ounces Baked Potato Flesh VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baked Potato Flesh	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	11% 4.25g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	14% 0.18mg	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	3.2% 12.8μg	20% 79.4μg	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	20% 18mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	5.35% 0.048mg	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	6.2% 0.5mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	13.7% 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	10% 71mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Baked Potato Flesh have 1.9 times more Vitamin B1, 3 times more Vitamin B3, 2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 3.9 times more Vitamin B2, 6.2 times more Vitamin B9, 3.1 times more Vitamin C, 33 times more Vitamin E and 293.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Baked Potato Flesh have 6.3 times more Copper, 1.9 times more Magnesium and 2.8 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 6.6 times more Calcium, 1.7 times more Iron and 1.4 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 3.3 times more Energy and 4 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 4.2 times more Omega 3, 2 times more Fiber and 1.6 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per five ounces.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.