Comparing Nutrients in 5 ounces Baked White Potatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Baked White Potatoes	Broccoli	Recommended Dietary Allowance
Energy	4.5% 130kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	3% 2.17g	3.32% 2.4g	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	0.7% 0.51g	1.33% 0.96g	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	% 0.89g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.14g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	19% 0.25mg	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	13.5% 54μg	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.7% 0.069mg	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	11.3% 0.91mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	13% 0.3mg	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	15% 106mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Broccoli:

• Baked Whole White Potatoes have 2.4 times more Vitamin B3 and 1.2 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9, 7.1 times more Vitamin C, 19.5 times more Vitamin E and 37.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Broccoli:

• Baked Whole White Potatoes have 2.6 times more Copper, 1.3 times more Magnesium and 1.7 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Calcium, 5 times more Selenium and 4.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Broccoli have similar amounts of Iron, Manganese, Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 2.7 times more Energy and 3.2 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Omega 3 and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Broccoli have similar amounts of Sugars and Fiber per 5 oz.
• Both Baked Whole White Potatoes as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.