Comparing Nutrients in 7 ounces Cooked Chinese Broccoli VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Chinese Broccoli	Potato Skin	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.56g	19% 24.7g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	NA	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	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Potato Skin	Recommended Dietary Allowance
Vitamin A	18% 163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.32mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	36.5% 0.47mg	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	49% 196μg	8.43% 33.7μg	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	62% 56mg	25% 22.6mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Potato Skin	Recommended Dietary Allowance
Calcium	20% 198mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	93% 0.84mg	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	14% 1.1mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	52% 1.2mg	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	11.6% 81.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5% 186g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chinese Broccoli versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chinese Broccoli vs Potato Skin:

• 7 ounces of Cooked Chinese Broccoli have more Vitamin A, 4.5 times more Vitamin B1, 3.8 times more Vitamin B2, 5.8 times more Vitamin B9 and 2.5 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 3.4 times more Vitamin B6 than Cooked Chinese Broccoli.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Cooked Chinese Broccoli as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chinese Broccoli vs Potato Skin:

• 7 ounces of Cooked Chinese Broccoli have 3.3 times more Calcium and 4.3 times more Selenium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 6.9 times more Copper, 5.8 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese and 1.6 times more Potassium than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Potato Skin contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chinese Broccoli have 25.8 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.6 times more Energy, 3.3 times more Carbohydrate and 2.3 times more Protein than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Chinese Broccoli provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Cooked Chinese Broccoli as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.