Comparing Nutrients in 100 grams Baked White Potatoes VS Cooked Frozen Chopped Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Frozen Chopped Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Baked White Potatoes	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Energy	3.17% 92kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	16.2% 21g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	7.9% 3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	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	9.5% 38μg	14% 56μg	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	14% 12.6mg	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	0.27% 0.04mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	3.78% 0.034mg	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	8% 0.64mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	9.7% 0.22mg	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	10.7% 75mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Cooked Frozen Chopped Broccoli with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Baked White Potatoes versus 100 g of Cooked Frozen Chopped Broccoli with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Cooked Frozen Chopped Broccoli with Salt:

• 100 grams of Baked White Potatoes have 3.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Cooked Frozen Chopped Broccoli with Salt.
• While 100 g of Boiled Chopped Frozen Broccoli, drained with Salt contain 51 times more Vitamin A, 1.9 times more Vitamin B2, 1.5 times more Vitamin B9, 3.2 times more Vitamin C, 33 times more Vitamin E and 32.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cooked Frozen Chopped Broccoli with Salt provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Baked White Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Whole White Potatoes as well as Boiled Chopped Frozen Broccoli, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked White Potatoes vs Cooked Frozen Chopped Broccoli with Salt:

• 100 grams of Baked White Potatoes have 3.7 times more Copper, 2.1 times more Magnesium, 1.5 times more Phosphorus, 3.8 times more Potassium and 1.3 times more Zinc than Cooked Frozen Chopped Broccoli with Salt.
• While 100 g of Boiled Chopped Frozen Broccoli, drained with Salt contain 3.3 times more Calcium and 37.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cooked Frozen Chopped Broccoli with Salt contain similar levels of Iron, Manganese and Water per 100 grams.
• 100 grams of Baked White Potatoes lack sufficient amounts of Calcium
• Both Baked Whole White Potatoes as well as Boiled Chopped Frozen Broccoli, drained with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked White Potatoes have 3.3 times more Energy and 3.9 times more Carbohydrate than Cooked Frozen Chopped Broccoli with Salt.
• While 100 g of Boiled Chopped Frozen Broccoli, drained with Salt contain 2.8 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Cooked Frozen Chopped Broccoli with Salt offer comparable quantities of Sugars per 100 grams.
• 100 grams of Baked White Potatoes provide inadequate amounts of Omega 3
• 100 grams of Cooked Frozen Chopped Broccoli with Salt provide inadequate amounts of Energy
• Both Baked Whole White Potatoes as well as Boiled Chopped Frozen Broccoli, drained with Salt provide inadequate amounts of Omega 6 in 100 grams.