Comparing Nutrients in 100 grams Boiled Broccoli VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Broccoli	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.2% 35kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	35.4% 46g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	1.93% 1.4g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	47.2% 0.61mg	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	27% 108μg	5.5% 22μg	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	72% 65mg	15% 13.5mg	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	9.67% 1.45mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Baked Potato Skin	Recommended Dietary Allowance
Calcium	4% 40mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	26.8% 0.62mg	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	9.57% 67mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Baked Potato Skin:

• 100 grams of Boiled Broccoli have 77 times more Vitamin A, 4.9 times more Vitamin B9, 4.8 times more Vitamin C, 36.3 times more Vitamin E and 83 times more Vitamin K than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.9 times more Vitamin B1, 5.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Baked Potato Skin provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Baked Potato Skin:

• 100 grams of Boiled Broccoli have 2.3 times more Selenium, 2 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 13.4 times more Copper, 10.5 times more Iron, 2 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus and 2 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Baked Potato Skin contain similar levels of Calcium and Zinc per 100 grams.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 11.9 times more Omega 3 than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 5.7 times more Energy, 6.4 times more Carbohydrate, 2.4 times more Fiber and 1.8 times more Protein than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Baked Potato Skin provide inadequate amounts of Omega 6 in 100 grams.