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Comparing Nutrients in 100 grams BroccoliVS Baked Red Potatoes

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Baked Red Potatoes
10%
2%
88%
100 g ▼

Macro Nutrients

1.17%34kcal
Energy
3%87kcal
34 kcalvs87 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.38%0.37g
Fat
0.15%0.15g
0.37 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.36%0.11g
Saturated Fat
0.13%0.04g
0.11 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.94%0.063g
Omega 3
0.94%0.015g
0.063 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g
Omega 6
0.29%0.049g
0.049 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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5.1%6.64g
Carbohydrate
15%19.6g
6.64 gvs19.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.34%1.7g
Sugars
1.97%1.43g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvs1.43 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.94%0.68g
Fructose
0.61%0.44g
≤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]
0.68 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.49g
Glucose
%0.55g
0.49 gvs0.55 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.1g
Sucrose
%0.45g
0.1 gvs0.45 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.84%2.6g
Fiber
4.74%1.8g
2.6 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
5.04%2.82g
Protein
4.1%2.3g
2.82 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.44%31μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
31 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.9%0.071mg
Vitamin B1
6%0.072mg
Thiamine
0.071 mgvs0.072 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9%0.12mg
Vitamin B2
3.85%0.05mg
Riboflavin
0.12 mgvs0.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4%0.64mg
Vitamin B3
9.97%1.6mg
Niacin, nicotinic acid, niacinamide
0.64 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11.5%0.57mg
Vitamin B5
6.82%0.34mg
Pantothenic acid
0.57 mgvs0.34 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.5%0.18mg
Vitamin B6
16.3%0.21mg
Pyridoxine
0.18 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
15.8%63μg
Vitamin B9
6.75%27μg
Folates and Folic Acid
63 μgvs27 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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99%89.2mg
Vitamin C
14%12.6mg
Ascorbic acid
89.2 mgvs12.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.2%0.78mg
Vitamin E
0.53%0.08mg
Tocopherols and Tocotrienols
0.78 mgvs0.08 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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84.7%102μg
Vitamin K
2.33%2.8μg
Phytomenadione or phylloquinone
102 μgvs2.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.7%47mg
Calcium
0.9%9mg
47 mgvs9 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.44%0.049mg
Copper
19.3%0.17mg
0.049 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.13%0.73mg
Iron
8.75%0.7mg
0.73 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5%21mg
Magnesium
6.67%28mg
21 mgvs28 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.13%0.21mg
Manganese
7.52%0.17mg
0.21 mgvs0.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.43%66mg
Phosphorus
10.3%72mg
66 mgvs72 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.3%316mg
Potassium
16%545mg
316 mgvs545 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.55%2.5μg
Selenium
NA
2.5 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.2%33mg
Sodium
0.8%12mg
33 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.73%0.41mg
Zinc
3.64%0.4mg
0.41 mgvs0.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
2.4%89.3g
Water
2.07%76.7g
89.3 gvs76.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Broccoli vs Baked Red Potatoes:
Comparing minerals per 100 grams for Broccoli vs Baked Red Potatoes:
Comparison of macro-nutrients per 100 grams:



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