Comparing Nutrients in 100 grams Potato Skin VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Potato Skin	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	2% 58kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	4.12% 5.36g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	10% 0.13mg	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	4.25% 17μg	7.5% 30μg	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	12.7% 11.4mg	44.6% 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	NA	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	4.78% 0.043mg	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	40.5% 3.24mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	14% 0.33mg	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	5.43% 38mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Spears Frozen Broccoli per 100 g

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

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

• 100 grams of Potato Skin have 2.3 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Potato Skin have 9.8 times more Copper, 5.3 times more Iron, 1.9 times more Manganese and 2.3 times more Potassium than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 1.7 times more Calcium, 1.4 times more Phosphorus and 6.3 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Boiled Spears Frozen Broccoli contain similar levels of Magnesium, Zinc and Water per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 2.1 times more Energy and 2.3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 4.2 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 100 grams.