Comparing Nutrients in 500 calories Boiled BroccoliVS White Potatoes

Weight per 500 calories

Boiled Broccoli

1429g

White Potatoes

725g

Raw Whole White Potatoes have 2 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

White Potatoes

10%

89%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

6.04%5.86g

Fat

0.75%0.72g

5.86 gvs0.72 g

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

Find Vegetables rich in Fat

3.53%1.13g

Saturated Fat

0.59%0.19g

1.13 gvs0.19 g

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

Find Vegetables rich in Saturated Fat

106%1.7g

Omega 3

4.53%0.072g

1.7 gvs0.072 g

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

Find Vegetables rich in Omega 3

4.3%0.73g

Omega 6

1.36%0.23g

0.73 gvs0.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

79%103g

Carbohydrate

87.6%114g

103 gvs114 g

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

Find Vegetables rich in Carbohydrate

27.4%20g

Sugars

11.5%8.33g

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

20 gvs8.33 g

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

Find Vegetables rich in Sugars

14.6%10.6g

Fructose

3.4%2.46g

≤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 gvs2.46 g

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

Find Vegetables rich in Fructose

%7g

Glucose

%3.84g

7 gvs3.84 g

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

Find Vegetables rich in Glucose

%1.14g

Sucrose

%2.03g

1.14 gvs2.03 g

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

Find Vegetables rich in Sucrose

124%47g

Fiber

45.8%17.4g

47 gvs17.4 g

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

Find Vegetables rich in Fiber

60.7%34g

Protein

21.7%12g

34 gvs12 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 Broccolivs White Potatoes

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 .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

75%0.9mg

Vitamin B1

43%0.51mg

Thiamine

0.9 mgvs0.51 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

135%1.76mg

Vitamin B2

19%0.25mg

Riboflavin

1.76 mgvs0.25 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

49.4%7.9mg

Vitamin B3

48.3%7.72mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs7.72 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

176%8.8mg

Vitamin B5

40.7%2.04mg

Pantothenic acid

8.8 mgvs2.04 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

220%2.86mg

Vitamin B6

113%1.47mg

Pyridoxine

2.86 mgvs1.47 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

386%1543μg

Vitamin B9

32.6%130μg

Folates and Folic Acid

1543 μgvs130 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

1030%927mg

Vitamin C

73.3%66mg

Ascorbic acid

927 mgvs66 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

138%20.7mg

Vitamin E

0.48%0.072mg

Tocopherols and Tocotrienols

20.7 mgvs0.072 mg

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

Find Vegetables rich in Vitamin E

1680%2016μg

Vitamin K

9.66%11.6μg

Phytomenadione or phylloquinone

2016 μgvs11.6 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Broccolivs White Potatoes

57%571mg

Calcium

6.52%65.2mg

571 mgvs65.2 mg

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

Find Vegetables rich in Calcium

97%0.87mg

Copper

93%0.84mg

0.87 mgvs0.84 mg

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

Find Vegetables rich in Copper

1.43%57μg

Fluoride

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

57 μgvsNA μg

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

Find Vegetables rich in Fluoride

120%9.57mg

Iron

47%3.77mg

9.57 mgvs3.77 mg

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

Find Vegetables rich in Iron

71.4%300mg

Magnesium

36.2%152mg

300 mgvs152 mg

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

Find Vegetables rich in Magnesium

120%2.77mg

Manganese

45.7%1.05mg

2.77 mgvs1.05 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

137%957mg

Phosphorus

64%449mg

957 mgvs449 mg

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

Find Vegetables rich in Phosphorus

123%4186mg

Potassium

86.7%2949mg

4186 mgvs2949 mg

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

Find Vegetables rich in Potassium

41.6%23μg

Selenium

3.95%2.17μg

23 μgvs2.17 μg

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

Find Vegetables rich in Selenium

39%586mg

Sodium

7.73%116mg

586 mgvs116 mg

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

Find Vegetables rich in Sodium

58.4%6.43mg

Zinc

19%2.1mg

6.43 mgvs2.1 mg

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

Find Vegetables rich in Zinc

34.5%1275g

Water

16%591g

1275 gvs591 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Boiled Broccoli vs White Potatoes:

Boiled and Drained Broccoli has more Vitamin A, 1.7 times more Vitamin B1, 7.1 times more Vitamin B2, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 11.8 times more Vitamin B9, 14.1 times more Vitamin C, 285.9 times more Vitamin E and 173.9 times more Vitamin K than Raw Whole White Potatoes.
Both Boiled and Drained Broccoli and Raw Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled and Drained Broccoli as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs White Potatoes:

Boiled and Drained Broccoli has 8.8 times more Calcium, 2.5 times more Iron, 2 times more Magnesium, 2.6 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium, 10.5 times more Selenium, 5.1 times more Sodium, 3.1 times more Zinc and 2.2 times more Water than Raw Whole White Potatoes.
Both Boiled and Drained Broccoli and Raw Whole White Potatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 8.1 times more Fat, 23.5 times more Omega 3, 2.4 times more Sugars, 4.3 times more Fructose, 2.7 times more Fiber and 2.8 times more Protein than Raw Whole White Potatoes.
Both Boiled and Drained Broccoli and Raw Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Broccoli as well as Raw Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliWhite PotatoesVS Frozen Chopped BroccoliBoiled BroccoliVS Red PotatoesWhite PotatoesVS Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: