Comparing Nutrients in 7 ounces Regular Canned Potatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Regular Canned Potatoes	Broccoli	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	20.8% 27g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	12% 4.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5% 2.8g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	26.7% 0.35mg	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	2.98% 12μg	31.3% 125μg	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	11.2% 10mg	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11% 0.097mg	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	31.3% 2.5mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	18% 0.42mg	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	7.94% 55.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Regular Canned Potatoes vs Broccoli:

• Canned Potatoes Solids with Salt have 1.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 9 times more Vitamin B2, 1.6 times more Vitamin B5, 10.5 times more Vitamin B9 and 17.5 times more Vitamin C than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Canned Potatoes Solids with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Regular Canned Potatoes vs Broccoli:

• Canned Potatoes Solids with Salt have 1.7 times more Iron and 6.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 9.4 times more Calcium, 1.5 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 2.8 times more Selenium and 1.5 times more Zinc than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Raw Broccoli have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Potatoes Solids with Salt have 1.8 times more Energy and 2 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3 times more Omega 3 and 2 times more Protein than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Canned Potatoes Solids with Salt as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.