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Comparing Nutrients in 500 calories Baked PotatoesVS Broccoli

Weight per 500 calories

Baked Potatoes
538g
Broccoli
1471g

Baked Potatoes have 2.7 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 500 calories - Baked Potatoes or Broccoli?

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Broccoli
27%
8%
65%
500 kcal ▼

Macro Nutrients

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
0.72%0.7g
Fat
5.6%5.44g
0.7 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.57%0.18g
Saturated Fat
5.24%1.68g
0.18 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
4.37%0.07g
Omega 3
58%0.93g
0.07 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
1.36%0.23g
Omega 6
4.24%0.72g
0.23 gvs0.72 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
87.5%114g
Carbohydrate
75%98g
114 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
8.75%6.34g
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.34 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
2.52%1.83g
Fructose
13.8%10g
≤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]
1.83 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%2.37g
Glucose
%7.2g
2.37 gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%2.15g
Sucrose
%1.47g
2.15 gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
31%12g
Fiber
101%38.2g
12 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
24%13.4g
Protein
74%41.5g
13.4 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.6%5.38μg
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
5.38 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
28.7%0.34mg
Vitamin B1
87%1.04mg
Thiamine
0.34 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
20%0.26mg
Vitamin B2
132%1.72mg
Riboflavin
0.26 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
47.4%7.6mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
7.6 mgvs9.4 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
40.4%2.02mg
Vitamin B5
169%8.43mg
Pantothenic acid
2.02 mgvs8.43 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
129%1.67mg
Vitamin B6
198%2.57mg
Pyridoxine
1.67 mgvs2.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
37.6%151μg
Vitamin B9
232%926μg
Folates and Folic Acid
151 μgvs926 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
57.3%51.6mg
Vitamin C
1458%1312mg
Ascorbic acid
51.6 mgvs1312 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
1.43%0.22mg
Vitamin E
76.5%11.5mg
Tocopherols and Tocotrienols
0.22 mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.96%10.8μg
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
10.8 μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.06%80.6mg
Calcium
69%691mg
80.6 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
70.5%0.63mg
Copper
80%0.72mg
0.63 mgvs0.72 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
72.6%5.8mg
Iron
134%10.7mg
5.8 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
36%151mg
Magnesium
73.5%309mg
151 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
51%1.18mg
Manganese
134%3.1mg
1.18 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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
53.8%376mg
Phosphorus
139%971mg
376 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
84.6%2876mg
Potassium
137%4647mg
2876 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
3.9%2.15μg
Selenium
67%36.8μg
2.15 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.6%53.8mg
Sodium
32.4%485mg
53.8 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
17.6%1.94mg
Zinc
55%6.03mg
1.94 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
11%403g
Water
35.5%1313g
403 gvs1313 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 Baked Potatoes vs Broccoli:
Comparing minerals per 500 calories for Baked Potatoes vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: