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Comparing Nutrients in 100 calories Baked PotatoesVS Broccoli

Weight per 100 calories

Baked Potatoes
108g
Broccoli
294g

Baked Potatoes have 2.7 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Baked Potatoes or Broccoli?

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

Baked Potatoesvs Broccoli
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.14%0.14g
Fat
1.12%1.1g
0.14 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.037g
Saturated Fat
1.05%0.34g
0.037 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.87%0.014g
Omega 3
11.6%0.19g
0.014 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.27%0.046g
Omega 6
0.85%0.14g
0.046 gvs0.14 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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17.5%22.7g
Carbohydrate
15%19.5g
22.7 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.75%1.27g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.27 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.5%0.37g
Fructose
2.76%2g
≤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]
0.37 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.47g
Glucose
%1.44g
0.47 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g
Sucrose
%0.29g
0.43 gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.23%2.37g
Fiber
20%7.65g
2.37 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.8%2.7g
Protein
15%8.3g
2.7 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Potatoesvs Broccoli
0.12%1.08μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
1.08 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.73%0.069mg
Vitamin B1
17.4%0.21mg
Thiamine
0.069 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.97%0.052mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.052 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.48%1.5mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.1%0.4mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.4 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25.7%0.33mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.33 mgvs0.51 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 .

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7.53%30μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
30 μgvs185 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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11.5%10.3mg
Vitamin C
292%262mg
Ascorbic acid
10.3 mgvs262 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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0.29%0.043mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.043 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.8%2.15μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
2.15 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Potatoesvs Broccoli
1.6%16mg
Calcium
14%138mg
16 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg
Copper
16%0.14mg
0.13 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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14.5%1.16mg
Iron
27%2.15mg
1.16 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.17%30mg
Magnesium
14.7%61.8mg
30 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.2%0.24mg
Manganese
27%0.62mg
0.24 mgvs0.62 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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10.8%75.3mg
Phosphorus
27.7%194mg
75.3 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%575mg
Potassium
27.3%929mg
575 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.78%0.43μg
Selenium
13.4%7.35μg
0.43 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.72%10.8mg
Sodium
6.47%97mg
10.8 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.5%0.39mg
Zinc
11%1.2mg
0.39 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.18%80.5g
Water
7.1%263g
80.5 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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



Compare more foods per 100 kcal:

Baked PotatoesVS Microwaved PotatoesBroccoliVS Microwaved PotatoesBaked PotatoesVS Boiled BroccoliBroccoliVS Boiled Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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