Comparing Nutrients in 100 grams Baked Russet Potatoes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Baked Russet Potatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	3.28% 95kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	1.5% 1.08g	0.52% 0.38g	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	0.44% 0.32g	0.23% 0.17g	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	% 0.37g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0.11g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	13% 0.17mg	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	6.5% 26μg	20.8% 83μg	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	9.22% 8.3mg	22.4% 20mg	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	0.47% 0.07mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.8% 18mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.2μg	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	13.4% 1.07mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	17% 0.4mg	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	10% 71mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2% 74.5g	2.5% 93g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Baked Russet Potatoes have 2.1 times more Vitamin B6 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 131 times more Vitamin A, 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3.2 times more Vitamin B9, 2.4 times more Vitamin C, 23.1 times more Vitamin E and 112 times more Vitamin K than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Baked Whole Russet Potatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Baked Russet Potatoes have 2.5 times more Copper, 1.4 times more Magnesium and 2.8 times more Potassium than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 6 times more Calcium, 2 times more Iron, 1.7 times more Manganese, 2.4 times more Sodium and 2.2 times more Zinc than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Broccoli Raab contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Baked Russet Potatoes lack sufficient amounts of Calcium
• Both Baked Whole Russet Potatoes as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Russet Potatoes have 4.3 times more Energy and 7.5 times more Carbohydrate than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 14.5 times more Omega 3 than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Broccoli Raab offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Baked Russet Potatoes provide inadequate amounts of Omega 3
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• Both Baked Whole Russet Potatoes as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.