Comparing Nutrients in 5 ounces Baked Red Potatoes VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baked Red Potatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	4.25% 123kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	21.4% 27.8g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.57% 38.3μg	10.6% 42.5μg	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	0.76% 0.11mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	6.77% 0.061mg	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	12.4% 0.99mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	20% 0.46mg	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	14.6% 102mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Boiled Spears Frozen Broccoli:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B1, 3.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 51 times more Vitamin A, 1.6 times more Vitamin B2, 3.2 times more Vitamin C, 16.5 times more Vitamin E and 31.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Vitamin B9 per 5 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Boiled Spears Frozen Broccoli:

• Baked Whole Red Potatoes have 4 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus, 3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 5.7 times more Calcium, 1.9 times more Manganese and 2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes have 3.1 times more Energy and 3.7 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 2.8 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Spears Frozen Broccoli have similar amounts of Sugars per 5 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.