Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In SkinVS Broccoli

Weight per 300 calories

Boiled Potato Flesh, Cooked In Skin

345g

Broccoli

882g

Boiled Potato Flesh, Cooked In Skin has 2.6 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 300 calories - Boiled Potato Flesh, Cooked In Skin or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Potato Flesh, Cooked In Skin

91%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Boiled Potato Flesh, Cooked In Skinvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.36%0.34g

Fat

3.37%3.26g

0.34 gvs3.26 g

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

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0.28%0.09g

Saturated Fat

3.14%1g

0.09 gvs1 g

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

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2.16%0.034g

Omega 3

34.7%0.56g

0.034 gvs0.56 g

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

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0.65%0.11g

Omega 6

2.54%0.43g

0.11 gvs0.43 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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53.4%69.4g

Carbohydrate

45%58.6g

69.4 gvs58.6 g

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

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4.33%3.14g

Sugars

20.7%15g

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

3.14 gvs15 g

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

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1.38%1g

Fructose

8.28%6g

≤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]

1 gvs6 g

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

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%1.17g

Glucose

%4.32g

1.17 gvs4.32 g

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

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%0.66g

Sucrose

%0.88g

0.66 gvs0.88 g

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

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16.3%6.2g

Fiber

60.4%23g

6.2 gvs23 g

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

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11.5%6.45g

Protein

44.4%25g

6.45 gvs25 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Potato Flesh, Cooked In Skinvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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30.5%0.37mg

Vitamin B1

52.2%0.63mg

Thiamine

0.37 mgvs0.63 mg

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

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5.3%0.069mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.069 mgvs1.03 mg

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

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31%4.96mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs5.64 mg

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

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36%1.8mg

Vitamin B5

101%5.06mg

Pantothenic acid

1.8 mgvs5.06 mg

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

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79.3%1.03mg

Vitamin B6

119%1.54mg

Pyridoxine

1.03 mgvs1.54 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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8.62%34.5μg

Vitamin B9

139%556μg

Folates and Folic Acid

34.5 μgvs556 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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50%45mg

Vitamin C

875%787mg

Ascorbic acid

45 mgvs787 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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0.23%0.034mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.034 mgvs6.9 mg

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

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6.32%7.6μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

7.6 μgvs896 μg

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

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Minerals

Boiled Potato Flesh, Cooked In Skinvs Broccoli

1.72%17.2mg

Calcium

41.5%415mg

17.2 mgvs415 mg

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

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72%0.65mg

Copper

48%0.43mg

0.65 mgvs0.43 mg

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

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4.26%170μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

170 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.4%1.07mg

Iron

80.5%6.44mg

1.07 mgvs6.44 mg

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

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18%76mg

Magnesium

44%185mg

76 mgvs185 mg

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

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20.7%0.48mg

Manganese

80.6%1.85mg

0.48 mgvs1.85 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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21.7%152mg

Phosphorus

83%582mg

152 mgvs582 mg

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

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38.4%1307mg

Potassium

82%2788mg

1307 mgvs2788 mg

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

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1.9%1.03μg

Selenium

40%22μg

1.03 μgvs22 μg

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

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0.92%13.8mg

Sodium

19.4%291mg

13.8 mgvs291 mg

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

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9.4%1.03mg

Zinc

33%3.6mg

1.03 mgvs3.6 mg

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

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7.17%265g

Water

21.3%788g

265 gvs788 g

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

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Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 15 times more Vitamin B2, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 16.1 times more Vitamin B9, 17.6 times more Vitamin C, 199.6 times more Vitamin E and 118.2 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Raw Broccoli have similar amounts of Vitamin B3 per 300 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Broccoli:

Boiled Potato Flesh, Cooked In Skin without Salt has 1.5 times more Copper than Raw Broccoli.
While Raw Broccoli contains 24.1 times more Calcium, 6 times more Iron, 2.4 times more Magnesium, 3.9 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, 21.3 times more Selenium, 21.1 times more Sodium, 3.5 times more Zinc and 3 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli contains 9.5 times more Fat, 11.2 times more Saturated Fat, 16.1 times more Omega 3, 4.8 times more Sugars, 6 times more Fructose, 3.7 times more Fiber and 3.9 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Potato Flesh, Cooked In SkinVS Boiled Potato SkinBroccoliVS Boiled Potato SkinBoiled Potato Flesh, Cooked In SkinVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In SkinVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: