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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Baked Potato Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	9.68% 281kcal	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	50.2% 65.3g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	29.5% 11g	11% 4.25g	38g per day for Men 19-50 years
Protein	11% 6.1g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	7.8% 31μg	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	21.3% 19mg	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	2% 2.4μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.8% 48mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	125% 9.98mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	20.5% 143mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3.5% 130g	3700g per day for Men 19-50 years

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

• Baked Potato Skin has 2.3 times more Vitamin B1, 6.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 4.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 3 times more Vitamin B9, 4.2 times more Vitamin C, 30.5 times more Vitamin E and 47.7 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 5 oz.
• Both Baked Potato Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Baked Potato Skin has 21.5 times more Copper, 8.7 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus and 2.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 4 times more Selenium and 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Potato Skin has 7.6 times more Energy, 9.6 times more Carbohydrate, 2.6 times more Fiber and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 10.5 times more Omega 3 than Baked Potato Skin.
• Both Baked Potato Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Sugars per 5 oz.
• Both Baked Potato Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.