Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Cooked Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	0.86% 25kcal	3.28% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	1.5% 1.08g	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	0.33% 0.24g	0.44% 0.32g	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	% 0.23g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0.39g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	27.2% 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	17.8% 71μg	6.5% 26μg	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	41% 37mg	9.22% 8.3mg	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	17% 2.53mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	11.8% 118mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.13% 45.2μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	9.9% 0.23mg	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	11.7% 82mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2% 74.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Baked Russet Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Baked Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Baked Russet Potatoes:

• 100 grams of Cooked Broccoli Raab have 227 times more Vitamin A, 2.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.7 times more Vitamin B9, 4.5 times more Vitamin C, 36.1 times more Vitamin E and 128 times more Vitamin K than Baked Russet Potatoes.
• While 100 g of Baked Whole Russet Potatoes contain 1.6 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Baked Russet Potatoes provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Baked Russet Potatoes:

• 100 grams of Cooked Broccoli Raab have 6.6 times more Calcium, 1.7 times more Manganese, 2.6 times more Selenium, 4 times more Sodium, 1.5 times more Zinc and 1.2 times more Water than Baked Russet Potatoes.
• While 100 g of Baked Whole Russet Potatoes contain 1.4 times more Copper and 1.6 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Baked Russet Potatoes contain similar levels of Iron, Magnesium and Phosphorus per 100 grams.
• 100 grams of Baked Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 15.5 times more Omega 3, 1.2 times more Fiber and 1.5 times more Protein than Baked Russet Potatoes.
• While 100 g of Baked Whole Russet Potatoes contain 3.8 times more Energy and 6.9 times more Carbohydrate than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Baked Russet Potatoes provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 6 in 100 grams.