Comparing Nutrients in 7 ounces Broccoli Raab VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Broccoli Raab	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	30% 39g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.9% 2.84g	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	0.47% 0.34g	1.2% 0.87g	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	% 0.2g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.89g	g per day for Men 19-50 years
Fiber	14% 5.36g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	32.4% 0.42mg	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	41% 165μg	13.4% 53.6μg	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	44.5% 40mg	27.8% 25mg	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	21.4% 3.2mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	21.4% 214mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	38.4% 0.35mg	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	53% 4.25mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	15% 0.34mg	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	20.7% 145mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Baked Red Potatoes:

• Raw Broccoli Raab has 131 times more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B9, 1.6 times more Vitamin C, 20.3 times more Vitamin E and 80 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3 than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Baked Whole Red Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Broccoli Raab as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli Raab vs Baked Red Potatoes:

• Raw Broccoli Raab has 12 times more Calcium, 3.1 times more Iron, 2.3 times more Manganese, 2.8 times more Sodium, 1.9 times more Zinc and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.1 times more Copper, 1.3 times more Magnesium and 2.8 times more Potassium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Baked Whole Red Potatoes have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli Raab has 12.6 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Energy, 6.9 times more Carbohydrate and 3.8 times more Sugars than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.