Comparing Nutrients in 1 kilogram BroccoliVS Boiled Potato Skin with Salt

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Potato Skin with Salt

14%

85%

1 kg ▼

Macro Nutrients

Broccolivs Boiled Potato Skin with Salt

11.7%340kcal

Energy

27%780kcal

340 kcalvs780 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.7g

Fat

1.03%1g

3.7 gvs1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.56%1.14g

Saturated Fat

0.81%0.26g

1.14 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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39.4%0.63g

Omega 3

6.25%0.1g

0.63 gvs0.1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.9%0.49g

Omega 6

1.9%0.32g

0.49 gvs0.32 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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51%66.4g

Carbohydrate

132%172g

66.4 gvs172 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.4%17g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.38%6.8g

Fructose

≤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]

6.8 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.9g

Glucose

4.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1g

Sucrose

1 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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68.4%26g

Fiber

87%33g

26 gvs33 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50.4%28g

Protein

51%28.6g

28 gvs28.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Boiled Potato Skin with Salt

34.4%310μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

310 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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59%0.71mg

Vitamin B1

26.7%0.32mg

Thiamine

0.71 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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90%1.17mg

Vitamin B2

27.7%0.36mg

Riboflavin

1.17 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40%6.4mg

Vitamin B3

76.4%12.2mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs12.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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115%5.73mg

Vitamin B5

72.2%3.6mg

Pantothenic acid

5.73 mgvs3.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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135%1.75mg

Vitamin B6

184%2.4mg

Pyridoxine

1.75 mgvs2.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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158%630μg

Vitamin B9

25%100μg

Folates and Folic Acid

630 μgvs100 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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991%892mg

Vitamin C

57.8%52mg

Ascorbic acid

892 mgvs52 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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52%7.8mg

Vitamin E

Tocopherols and Tocotrienols

7.8 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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847%1016μg

Vitamin K

Phytomenadione or phylloquinone

1016 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Boiled Potato Skin with Salt

47%470mg

Calcium

45%450mg

470 mgvs450 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.4%0.49mg

Copper

976%8.78mg

0.49 mgvs8.78 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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91%7.3mg

Iron

759%60.7mg

7.3 mgvs60.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg

Magnesium

71.4%300mg

210 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg

Manganese

582%13.4mg

2.1 mgvs13.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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94%660mg

Phosphorus

77%540mg

660 mgvs540 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3160mg

Potassium

120%4070mg

3160 mgvs4070 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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45.5%25μg

Selenium

5.45%3μg

25 μgvs3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22%330mg

Sodium

167%2500mg

330 mgvs2500 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37.3%4.1mg

Zinc

40%4.4mg

4.1 mgvs4.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%893g

Water

21%778g

893 gvs778 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Broccoli vs Boiled Potato Skin with Salt:

Raw Broccoli has more Vitamin A, 2.2 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B5, 6.3 times more Vitamin B9 and 17.2 times more Vitamin C than Boiled Potato Skin with Salt.
While Boiled Potato Skin with Salt contains 1.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Broccoli.
Both Raw Broccoli as well as Boiled Potato Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Boiled Potato Skin with Salt:

Raw Broccoli has 1.2 times more Phosphorus and 8.3 times more Selenium than Boiled Potato Skin with Salt.
While Boiled Potato Skin with Salt contains 17.9 times more Copper, 8.3 times more Iron, 1.4 times more Magnesium, 6.4 times more Manganese, 1.3 times more Potassium and 7.6 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Boiled Potato Skin with Salt have similar amounts of Calcium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 6.3 times more Omega 3 than Boiled Potato Skin with Salt.
While Boiled Potato Skin with Salt contains 2.3 times more Energy, 2.6 times more Carbohydrate and 1.3 times more Fiber than Raw Broccoli.
Both Raw Broccoli and Boiled Potato Skin with Salt have similar amounts of Protein per 1 kg.
Both Raw Broccoli as well as Boiled Potato Skin with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliBoiled Potato Skin with SaltVS Boiled BroccoliBroccoliVS Peeled Potatoes Boiled with SaltBoiled Potato Skin with SaltVS Peeled Potatoes Boiled with Salt

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Boiled Potato Skin with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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