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

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baked Russet Potatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	4.64% 135kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	23.4% 30.4g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.63% 0.45g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0.55g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	11% 4.25g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Baked Russet 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	7.9% 0.095mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.6% 0.5mg	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	9.2% 37μg	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	13% 11.8mg	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	0.66% 0.099mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	6.77% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	19% 1.5mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	14.4% 101mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.85% 106g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Russet Potatoes VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Russet Potatoes versus 5 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Baked Russet Potatoes have 1.2 times more Vitamin B1, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 51 times more Vitamin A, 1.7 times more Vitamin B2, 4.8 times more Vitamin C, 18.9 times more Vitamin E and 44.1 times more Vitamin K than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Baked Whole Russet Potatoes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Russet Potatoes have 2.5 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 3.1 times more Potassium than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 2.8 times more Calcium, 1.4 times more Manganese and 3.8 times more Selenium than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Boiled Spears Frozen Broccoli contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Russet Potatoes have 3.4 times more Energy and 4 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3.2 times more Omega 3, 1.4 times more Sugars and 1.3 times more Fiber than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per five ounces.
• 5 ounces of Baked Russet Potatoes provide inadequate amounts of Omega 3
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Baked Whole Russet Potatoes as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.