Comparing Nutrients in 1 pound Baked Potato SkinVS Broccoli

Macros Ratio

Protein Fat Carbs

Baked Potato Skin

92%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Baked Potato Skinvs Broccoli

31%898kcal

Energy

5.3%154kcal

898 kcalvs154 kcal

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

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0.47%0.45g

Fat

1.73%1.68g

0.45 gvs1.68 g

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

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0.37%0.12g

Saturated Fat

1.6%0.52g

0.12 gvs0.52 g

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

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2.83%0.045g

Omega 3

18%0.29g

0.045 gvs0.29 g

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

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0.85%0.15g

Omega 6

1.3%0.22g

0.15 gvs0.22 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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161%209g

Carbohydrate

23%30g

209 gvs30 g

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

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8.76%6.35g

Sugars

10.6%7.7g

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

6.35 gvs7.7 g

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

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Fructose

4.25%3.1g

≤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]

NA gvs3.1 g

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

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Glucose

%2.22g

NA gvs2.22 g

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

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Sucrose

%0.45g

NA gvs0.45 g

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

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94%36g

Fiber

31%11.8g

36 gvs11.8 g

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

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34.7%19.5g

Protein

23%12.8g

19.5 gvs12.8 g

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

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Vitamins

Baked Potato Skinvs Broccoli

0.5%4.54μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

4.54 μgvs141 μg

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

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46%0.55mg

Vitamin B1

27%0.32mg

Thiamine

0.55 mgvs0.32 mg

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

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37%0.48mg

Vitamin B2

41%0.53mg

Riboflavin

0.48 mgvs0.53 mg

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

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87%14mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

14 mgvs2.9 mg

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

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77.7%3.9mg

Vitamin B5

52%2.6mg

Pantothenic acid

3.9 mgvs2.6 mg

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

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214%2.8mg

Vitamin B6

61%0.79mg

Pyridoxine

2.8 mgvs0.79 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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25%100μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

100 μgvs286 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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68%61.2mg

Vitamin C

450%405mg

Ascorbic acid

61.2 mgvs405 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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1.2%0.18mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

0.18 mgvs3.54 mg

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

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6.43%7.7μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

7.7 μgvs461 μg

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

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Minerals

Baked Potato Skinvs Broccoli

15.4%154mg

Calcium

21.3%213mg

154 mgvs213 mg

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

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412%3.7mg

Copper

24.7%0.22mg

3.7 mgvs0.22 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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399%32mg

Iron

41.4%3.3mg

32 mgvs3.3 mg

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

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46.4%195mg

Magnesium

22.7%95mg

195 mgvs95 mg

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

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121%2.8mg

Manganese

41.4%0.95mg

2.8 mgvs0.95 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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65.4%458mg

Phosphorus

42.8%299mg

458 mgvs299 mg

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

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76.4%2599mg

Potassium

42%1433mg

2599 mgvs1433 mg

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

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5.77%3.18μg

Selenium

20.6%11.3μg

3.18 μgvs11.3 μg

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

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6.35%95mg

Sodium

9.98%150mg

95 mgvs150 mg

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

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20.2%2.22mg

Zinc

17%1.86mg

2.22 mgvs1.86 mg

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

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5.8%215g

Water

11%405g

215 gvs405 g

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

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Lets compare vitamin content per 1 pound of Baked Potato Skin vs Broccoli:

Baked Potato Skin has 1.7 times more Vitamin B1, 4.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Broccoli.
While Raw Broccoli contains 31 times more Vitamin A, 2.9 times more Vitamin B9, 6.6 times more Vitamin C, 19.5 times more Vitamin E and 59.8 times more Vitamin K than Baked Potato Skin.
Both Baked Potato Skin and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
Both Baked Potato Skin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Potato Skin vs Broccoli:

Baked Potato Skin has 16.7 times more Copper, 9.6 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Calcium, 3.6 times more Selenium, 1.6 times more Sodium and 1.9 times more Water than Baked Potato Skin.
Both Baked Potato Skin and Raw Broccoli have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

Baked Potato Skin has 5.8 times more Energy, 6.9 times more Carbohydrate, 3 times more Fiber and 1.5 times more Protein than Raw Broccoli.
While Raw Broccoli contains 6.3 times more Omega 3 than Baked Potato Skin.
Both Baked Potato Skin and Raw Broccoli have similar amounts of Sugars per 1 lb.
Both Baked Potato Skin as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Baked Potato SkinVS Boiled Potato Flesh, Cooked In SkinBroccoliVS Boiled Potato Flesh, Cooked In SkinBaked Potato SkinVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 pound Baked Potato SkinVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: