Comparing Nutrients in 7 ounces Broccoli Raab VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.48% 0.081g	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	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	2.96% 2.14g	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	0.88% 0.64g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.77g	g per day for Men 19-50 years
Fiber	14% 5.36g	12% 4.56g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Baked Russet 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	54% 0.7mg	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% 51.6μg	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	18.3% 16.5mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	23.6% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.24% 89.7μg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	19.7% 0.45mg	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% 141mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Baked Russet Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Baked Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3.2 times more Vitamin B9, 2.4 times more Vitamin C, 23.1 times more Vitamin E and 112 times more Vitamin K than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 2.1 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Russet Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Raab have 6 times more Calcium, 2 times more Iron, 1.7 times more Manganese, 2.4 times more Sodium, 2.2 times more Zinc and 1.2 times more Water than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 2.5 times more Copper, 1.4 times more Magnesium and 2.8 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Russet Potatoes contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Baked Whole Russet Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 14.5 times more Omega 3 and 1.2 times more Protein than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 4.3 times more Energy and 7.5 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Russet Potatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Baked Russet Potatoes provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 6 in seven ounces.