Comparing Nutrients in 7 ounces Boiled Broccoli VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Broccoli	Potato Skin	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	11% 14.2g	19% 24.7g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Potato Skin	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	53.6% 214μg	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	143% 129mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Potato Skin	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	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	0.2% 7.94μg	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	16.6% 1.33mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	19% 133mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled 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 Boiled Broccoli vs Potato Skin:

• 7 ounces of Boiled Broccoli have more Vitamin A, 3 times more Vitamin B1, 3.2 times more Vitamin B2, 2 times more Vitamin B5, 6.4 times more Vitamin B9 and 5.7 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained 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 Boiled Broccoli vs Potato Skin:

• 7 ounces of Boiled Broccoli have 1.3 times more Calcium, 1.8 times more Phosphorus, 5.3 times more Selenium, 4.1 times more Sodium and 1.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 6.9 times more Copper, 4.8 times more Iron, 3.1 times more Manganese and 1.4 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Potato Skin contain similar levels of Magnesium 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 Boiled Broccoli have 11.9 times more Omega 3 and 1.3 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Energy and 1.7 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.