Comparing Nutrients in 7 ounces Broccoli Raab VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Broccoli Raab	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	6.3% 183kcal	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	32% 42g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.79g	g per day for Men 19-50 years
Fiber	14% 5.36g	11% 4.17g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Baked White 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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	32.2% 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	19% 75.4μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Baked White Potatoes	Recommended Dietary Allowance
Calcium	21.4% 214mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	31.8% 1080mg	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	0.93% 14mg	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	4.05% 150g	3700g per day for Men 19-50 years

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

• Raw Broccoli Raab has 131 times more Vitamin A, 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B9, 1.6 times more Vitamin C, 40.5 times more Vitamin E and 83 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B3 than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Broccoli Raab as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli Raab has 10.8 times more Calcium, 3.3 times more Iron, 2.1 times more Manganese, 2 times more Selenium, 4.7 times more Sodium, 2.2 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Copper and 2.8 times more Potassium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Baked Whole White Potatoes have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli Raab has 12.6 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.2 times more Energy, 7.4 times more Carbohydrate and 4 times more Sugars than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.