Comparing Nutrients in 300 calories Russet PotatoesVS Boiled Broccoli

Weight per 300 calories

Russet Potatoes

380g

Boiled Broccoli

857g

Russet Potatoes have 2.3 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Russet Potatoes or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Russet Potatoes

10%

89%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Russet Potatoesvs Boiled 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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0.31%0.3g

Fat

3.62%3.5g

0.3 gvs3.5 g

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

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0.31%0.099g

Saturated Fat

2.1%0.68g

0.099 gvs0.68 g

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

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2.37%0.038g

Omega 3

63.8%1g

0.038 gvs1 g

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

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0.71%0.12g

Omega 6

2.57%0.44g

0.12 gvs0.44 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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52.8%68.6g

Carbohydrate

47.3%61.5g

68.6 gvs61.5 g

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

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3.25%2.35g

Sugars

16.4%12g

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

2.35 gvs12 g

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

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1.2%0.87g

Fructose

8.75%6.34g

≤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]

0.87 gvs6.34 g

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

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%0.95g

Glucose

%4.2g

0.95 gvs4.2 g

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

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%0.49g

Sucrose

%0.69g

0.49 gvs0.69 g

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

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13%4.94g

Fiber

74.4%28.3g

4.94 gvs28.3 g

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

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14.5%8.13g

Protein

36.4%20.4g

8.13 gvs20.4 g

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

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Vitamins

Russet Potatoesvs Boiled Broccoli

0%0μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0 μgvs660 μg

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

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26%0.31mg

Vitamin B1

45%0.54mg

Thiamine

0.31 mgvs0.54 mg

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

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9.64%0.13mg

Vitamin B2

81%1.05mg

Riboflavin

0.13 mgvs1.05 mg

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

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24.6%3.93mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

3.93 mgvs4.74 mg

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

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23%1.14mg

Vitamin B5

106%5.3mg

Pantothenic acid

1.14 mgvs5.3 mg

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

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101%1.3mg

Vitamin B6

132%1.7mg

Pyridoxine

1.3 mgvs1.7 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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13.3%53μg

Vitamin B9

231%926μg

Folates and Folic Acid

53 μgvs926 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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24%21.6mg

Vitamin C

618%556mg

Ascorbic acid

21.6 mgvs556 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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0.25%0.038mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.038 mgvs12.4 mg

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

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5.7%6.84μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

6.84 μgvs1209 μg

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

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Minerals

Russet Potatoesvs Boiled Broccoli

4.94%49.4mg

Calcium

34.3%343mg

49.4 mgvs343 mg

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

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43.5%0.39mg

Copper

58%0.52mg

0.39 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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41%3.27mg

Iron

71.8%5.74mg

3.27 mgvs5.74 mg

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

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20.8%87.3mg

Magnesium

43%180mg

87.3 mgvs180 mg

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

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26%0.6mg

Manganese

72.3%1.66mg

0.6 mgvs1.66 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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30%209mg

Phosphorus

82%574mg

209 mgvs574 mg

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

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46.6%1584mg

Potassium

74%2511mg

1584 mgvs2511 mg

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

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2.76%1.5μg

Selenium

25%13.7μg

1.5 μgvs13.7 μg

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

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1.27%19mg

Sodium

23.4%351mg

19 mgvs351 mg

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

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10%1.1mg

Zinc

35%3.86mg

1.1 mgvs3.86 mg

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

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8.07%298g

Water

20.7%765g

298 gvs765 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 Russet Potatoes vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 8.4 times more Vitamin B2, 4.6 times more Vitamin B5, 1.3 times more Vitamin B6, 17.4 times more Vitamin B9, 25.7 times more Vitamin C, 327.3 times more Vitamin E and 176.9 times more Vitamin K than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Whole Russet Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Russet Potatoes vs Boiled Broccoli:

Boiled and Drained Broccoli contains 6.9 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Potassium, 9 times more Selenium, 18.5 times more Sodium, 3.5 times more Zinc and 2.6 times more Water than Raw Whole Russet Potatoes.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli contains 11.6 times more Fat, 26.9 times more Omega 3, 5.1 times more Sugars, 7.3 times more Fructose, 5.7 times more Fiber and 2.5 times more Protein than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Whole Russet Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Russet PotatoesVS White PotatoesBoiled BroccoliVS White PotatoesRusset PotatoesVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Russet PotatoesVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Russet Potatoes or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: