Comparing Nutrients in 7 ounces Broccoli Stalks VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Broccoli Stalks	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	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	8% 10.4g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	NA	41.3% 15.7g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	94% 1.2mg	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	35.2% 141μg	11% 43.7μg	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	206% 185mg	29.8% 26.8mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Baked Potato Skin	Recommended Dietary Allowance
Calcium	9.53% 95mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	180% 1.62mg	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	22% 1.75mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	53% 1.22mg	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	18.7% 131mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.86% 180g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Baked Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Stalks vs Baked Potato Skin:

• 7 ounces of Broccoli Stalks have 20 times more Vitamin A, 3.2 times more Vitamin B9 and 6.9 times more Vitamin C than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.9 times more Vitamin B1, 4.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.9 times more Vitamin B6 than Raw Broccoli Stalks.
• Both Broccoli Stalks and Baked Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Raw Broccoli Stalks as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Stalks vs Baked Potato Skin:

• 7 ounces of Broccoli Stalks have 1.4 times more Calcium, 4.3 times more Selenium and 1.9 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 18.2 times more Copper, 8 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Raw Broccoli Stalks.
• Both Broccoli Stalks and Baked Potato Skin contain similar levels of Zinc per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Stalks have 12.9 times more Omega 3 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 7.1 times more Energy, 8.8 times more Carbohydrate and 1.4 times more Protein than Raw Broccoli Stalks.
• 7 ounces of Broccoli Stalks provide inadequate amounts of Energy
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Raw Broccoli Stalks as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.