Comparing Nutrients in 7 ounces Boiled Potato Skin VS Boiled Spears Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Boiled Potato Skin	Boiled Spears 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	0.23% 0.22g	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	8.2% 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	Boiled Spears 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	15% 59.5μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	9.5% 0.085mg	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	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	115% 2.66mg	28% 0.64mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.17% 154g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Boiled Spears Frozen Broccoli per 7 oz

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

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

• 7 ounces of Boiled Potato Skin have 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B9 and 7.7 times more Vitamin C than Boiled Potato Skin no Salt.
• 7 ounces of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Boiled Potato Skin no Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Potato Skin have 20.4 times more Copper, 10 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 2.3 times more Potassium and 1.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 6.3 times more Selenium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Potato Skin have 2.8 times more Energy and 3.2 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 4.2 times more Omega 3 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Potato Skin no Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.