Comparing Nutrients in 7 ounces White Potatoes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	White Potatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	4.72% 137kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	1.04% 0.75g	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	0.93% 0.67g	0.47% 0.34g	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	% 1.05g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.22g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	14% 5.36g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	26% 0.34mg	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	8.93% 35.7μg	41% 165μg	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	20% 18mg	44.5% 40mg	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	0.13% 0.02mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.8% 18mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	9.26% 0.083mg	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	13% 1.03mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	34% 0.78mg	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	17.6% 123mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of White Potatoes versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Raw Broccoli Raab contain more Vitamin A, 2.3 times more Vitamin B1, 3.8 times more Vitamin B2, 4.6 times more Vitamin B9, 2.2 times more Vitamin C, 162 times more Vitamin E and 140 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and Broccoli Raab provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Whole White Potatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of White Potatoes have 2.8 times more Copper and 2.1 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 12 times more Calcium, 4.1 times more Iron, 2.7 times more Manganese, 2.1 times more Sodium and 2.7 times more Zinc than Raw Whole White Potatoes.
• Both White Potatoes and Broccoli Raab contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of White Potatoes lack sufficient amounts of Calcium
• Both Raw Whole White Potatoes as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Potatoes have 3.1 times more Energy and 5.5 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 18.9 times more Omega 3 and 1.9 times more Protein than Raw Whole White Potatoes.
• Both White Potatoes and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of White Potatoes provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Whole White Potatoes as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.