Comparing Nutrients in 7 ounces Microwaved Potatoes Skin VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Microwaved Potatoes Skin	Boiled Broccoli	Recommended Dietary Allowance
Energy	9.03% 262kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.2% 58.8g	11% 14.2g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.76g	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	2.03% 1.47g	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	% 0.16g	g per day for Men 19-50 years
Fiber	28.7% 11g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	30.5% 0.4mg	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	8.43% 33.7μg	53.6% 214μg	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	33.7% 30.4mg	143% 129mg	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	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.13% 91mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	147% 11.8mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	84.6% 1.94mg	16.7% 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	23.2% 163mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.4% 126g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Microwaved Potatoes Skin vs Boiled Broccoli:

• Microwaved Potatoes Skin no Salt have 4 times more Vitamin B3 and 2.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.6 times more Vitamin B2, 6.4 times more Vitamin B9 and 4.2 times more Vitamin C than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Microwaved Potatoes Skin no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Microwaved Potatoes Skin vs Boiled Broccoli:

• Microwaved Potatoes Skin no Salt have 14.5 times more Copper, 8.9 times more Iron, 1.8 times more Magnesium, 5.1 times more Manganese, 1.2 times more Phosphorus and 2.2 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Selenium, 2.6 times more Sodium and 1.4 times more Water than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Boiled and Drained Broccoli have similar amounts of Calcium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Microwaved Potatoes Skin no Salt have 3.8 times more Energy, 4.1 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11.9 times more Omega 3 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.