Comparing Nutrients in 500 calories Boiled BroccoliVS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

Boiled Broccoli

1429g

Boiled Potato Flesh, Cooked In Skin

575g

Boiled Potato Flesh, Cooked In Skin without Salt has 2.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Boiled Potato Flesh, Cooked In Skin

91%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Boiled Potato Flesh, Cooked In Skin

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.04%5.86g

Fat

0.59%0.57g

5.86 gvs0.57 g

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

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3.53%1.13g

Saturated Fat

0.47%0.15g

1.13 gvs0.15 g

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

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106%1.7g

Omega 3

3.6%0.057g

1.7 gvs0.057 g

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

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4.3%0.73g

Omega 6

1.1%0.18g

0.73 gvs0.18 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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79%103g

Carbohydrate

89%116g

103 gvs116 g

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

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27.4%20g

Sugars

7.2%5.23g

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

20 gvs5.23 g

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

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14.6%10.6g

Fructose

2.3%1.67g

≤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]

10.6 gvs1.67 g

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

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%7g

Glucose

%1.95g

7 gvs1.95 g

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

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%1.14g

Sucrose

%1.1g

1.14 gvs1.1 g

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

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124%47g

Fiber

27.2%10.3g

47 gvs10.3 g

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

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60.7%34g

Protein

19%10.7g

34 gvs10.7 g

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

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Vitamins

Boiled Broccolivs Boiled Potato Flesh, Cooked In Skin

122%1100μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1100 μgvs0 μg

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

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75%0.9mg

Vitamin B1

50.8%0.61mg

Thiamine

0.9 mgvs0.61 mg

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

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135%1.76mg

Vitamin B2

8.84%0.11mg

Riboflavin

1.76 mgvs0.11 mg

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

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49.4%7.9mg

Vitamin B3

51.7%8.27mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs8.27 mg

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

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176%8.8mg

Vitamin B5

59.8%3mg

Pantothenic acid

8.8 mgvs3 mg

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

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220%2.86mg

Vitamin B6

132%1.7mg

Pyridoxine

2.86 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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386%1543μg

Vitamin B9

14.4%57.5μg

Folates and Folic Acid

1543 μgvs57.5 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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1030%927mg

Vitamin C

83%74.7mg

Ascorbic acid

927 mgvs74.7 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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138%20.7mg

Vitamin E

0.38%0.057mg

Tocopherols and Tocotrienols

20.7 mgvs0.057 mg

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

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1680%2016μg

Vitamin K

10.5%12.6μg

Phytomenadione or phylloquinone

2016 μgvs12.6 μg

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

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Minerals

Boiled Broccolivs Boiled Potato Flesh, Cooked In Skin

57%571mg

Calcium

2.87%28.7mg

571 mgvs28.7 mg

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

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97%0.87mg

Copper

120%1.1mg

0.87 mgvs1.1 mg

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

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1.43%57μg

Fluoride

7.1%284μg

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

57 μgvs284 μg

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

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120%9.57mg

Iron

22.3%1.8mg

9.57 mgvs1.8 mg

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

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71.4%300mg

Magnesium

30%126mg

300 mgvs126 mg

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

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120%2.77mg

Manganese

34.5%0.79mg

2.77 mgvs0.79 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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137%957mg

Phosphorus

36%253mg

957 mgvs253 mg

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

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123%4186mg

Potassium

64%2178mg

4186 mgvs2178 mg

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

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41.6%23μg

Selenium

3.13%1.72μg

23 μgvs1.72 μg

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

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39%586mg

Sodium

1.53%23mg

586 mgvs23 mg

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

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58.4%6.43mg

Zinc

15.7%1.72mg

6.43 mgvs1.72 mg

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

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34.5%1275g

Water

12%442g

1275 gvs442 g

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

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Lets compare vitamin content per 500 calories of Boiled Broccoli vs Boiled Potato Flesh, Cooked In Skin:

Boiled and Drained Broccoli has more Vitamin A, 1.5 times more Vitamin B1, 15.3 times more Vitamin B2, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 26.8 times more Vitamin B9, 12.4 times more Vitamin C, 360.4 times more Vitamin E and 159.4 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled and Drained Broccoli and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled and Drained Broccoli as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Boiled Potato Flesh, Cooked In Skin:

Boiled and Drained Broccoli has 19.9 times more Calcium, 5.4 times more Iron, 2.4 times more Magnesium, 3.5 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, 13.3 times more Selenium, 25.5 times more Sodium, 3.7 times more Zinc and 2.9 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.
While Boiled Potato Flesh, Cooked In Skin without Salt contains 5 times more Fluoride than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 10.2 times more Fat, 29.6 times more Omega 3, 3.8 times more Sugars, 6.3 times more Fructose, 4.6 times more Fiber and 3.2 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled and Drained Broccoli and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Broccoli as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliBoiled Potato Flesh, Cooked In SkinVS Frozen Chopped BroccoliBoiled BroccoliVS Boiled Potato SkinBoiled Potato Flesh, Cooked In SkinVS Boiled Potato Skin

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: