Comparing Nutrients in 5 ounces Boiled Potato Skin VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Potato Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.8% 111kcal	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	18.8% 24.4g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	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	12.3% 4.68g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	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	3.78% 0.045mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	3.54% 14μg	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	8.2% 7.37mg	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	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	108% 8.6mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	82.5% 1.9mg	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	11% 76.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	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	1.32% 20mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3% 110g	3.48% 129g	3700g per day for Men 19-50 years

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

• Boiled Potato Skin no Salt has 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 5.6 times more Vitamin B9 and 7.7 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Potato Skin no Salt has 1.4 times more Calcium, 25.8 times more Copper, 10 times more Iron, 2.3 times more Magnesium, 6 times more Manganese, 2.9 times more Potassium and 1.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.3 times more Selenium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Potato Skin no Salt has 2.8 times more Energy and 3.2 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Fiber and Protein per 5 oz.
• Both Boiled Potato Skin no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.