Comparing Nutrients in 5 ounces Red Potatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Red Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	7.83% 10g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	2.7% 1.97g	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	0.61% 0.44g	1.45% 1.05g	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	% 0.57g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 0.11g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	22% 0.28mg	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	6.38% 25.5μg	38.3% 153μg	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	13.5% 12mg	102% 92mg	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	0.094% 0.014mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	13% 1.03mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	12% 0.27mg	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	12.4% 86.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.4% 127g	3700g per day for Men 19-50 years

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

• Raw Whole Red Potatoes have 1.3 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4 times more Vitamin B2, 2.2 times more Vitamin B5, 6 times more Vitamin B9, 7.5 times more Vitamin C, 145 times more Vitamin E and 48.7 times more Vitamin K than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Whole Red Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Whole Red Potatoes have 2.2 times more Copper and 1.6 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 1.4 times more Manganese, 3.2 times more Selenium, 2.3 times more Sodium and 1.4 times more Zinc than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Whole Red Potatoes have 2 times more Energy and 2.2 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.5 times more Omega 3, 2.4 times more Fructose, 1.9 times more Fiber and 1.3 times more Protein than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Boiled and Drained Broccoli have similar amounts of Sugars per 5 oz.
• Both Raw Whole Red Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.