Comparing Nutrients in 7 ounces Boiled Potato Skin VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Potato Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.34% 155kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	17.2% 6.55g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10% 5.68g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	20% 0.26mg	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	4.96% 20μg	27.8% 111μg	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	11.5% 10.3mg	88.4% 79.6mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	7.5% 0.067mg	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	151% 12mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	115% 2.66mg	19.2% 0.44mg	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	15.3% 107mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.17% 154g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Potato Skin vs Cooked Chopped Frozen Broccoli:

• Boiled Potato Skin no Salt has 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 5.6 times more Vitamin B9 and 7.7 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Potato Skin vs Cooked Chopped Frozen Broccoli:

• Boiled Potato Skin no Salt has 1.4 times more Calcium, 25.8 times more Copper, 10 times more Iron, 2.3 times more Magnesium, 6 times more Manganese, 2.9 times more Potassium and 1.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.3 times more Selenium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Potato Skin no Salt has 2.8 times more Energy and 3.2 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Fiber and Protein per 7 oz.
• Both Boiled Potato Skin no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.