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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Baked Potato Flesh	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.26% 0.044g	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	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	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	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	7.9% 0.4mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	6% 0.054mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	18% 0.42mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Potato Flesh have 2 times more Vitamin B1, 3 times more Vitamin B3, 2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 4.6 times more Vitamin B2, 7.4 times more Vitamin B9, 4.4 times more Vitamin C, 30.5 times more Vitamin E and 270.3 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Potato Flesh have 5.7 times more Copper, 1.4 times more Magnesium and 1.8 times more Potassium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 11.2 times more Calcium, 2.3 times more Iron, 1.8 times more Manganese, 9.3 times more Selenium and 1.7 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Chopped Broccoli contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 3.6 times more Energy, 4.5 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 10.5 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in five ounces.