Comparing Nutrients in 7 ounces Baked White Potatoes VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Baked White Potatoes	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.3% 183kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	1.7% 1.23g	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	0.99% 0.71g	0.66% 0.48g	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	% 1.25g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.3g	g per day for Men 19-50 years
Fiber	11% 4.17g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	33.6% 0.44mg	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	19% 75.4μg	35.2% 141μg	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	27.8% 25mg	81.6% 73.4mg	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	0.53% 0.079mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2% 20mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	16.5% 0.15mg	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	16% 1.27mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	32.8% 0.75mg	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	21.3% 149mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Cooked Broccoli Raab:

• Cooked Broccoli Raab contains 227 times more Vitamin A, 3.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B9, 2.9 times more Vitamin C, 63.3 times more Vitamin E and 94.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Broccoli Raab have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Baked Whole White Potatoes as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Cooked Broccoli Raab:

• Baked Whole White Potatoes have 1.7 times more Copper and 1.6 times more Potassium than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 11.8 times more Calcium, 2 times more Iron, 2 times more Manganese, 2.6 times more Selenium, 8 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Broccoli Raab have similar amounts of Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 3.7 times more Energy, 6.8 times more Carbohydrate and 2.5 times more Sugars than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 13.4 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cooked Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.