Comparing Nutrients in 500 calories Baked Russet PotatoesVS Broccoli

Weight per 500 calories

Baked Russet Potatoes

526g

Broccoli

1471g

Baked Russet Potatoes have 2.8 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 Russet Potatoes or Broccoli?

Macros Ratio

Protein Fat Carbs

Baked Russet Potatoes

11%

88%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Baked Russet Potatoesvs Broccoli

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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0.71%0.68g

Fat

5.6%5.44g

0.68 gvs5.44 g

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

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0.53%0.17g

Saturated Fat

5.24%1.68g

0.17 gvs1.68 g

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

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4.28%0.068g

Omega 3

58%0.93g

0.068 gvs0.93 g

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

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1.27%0.22g

Omega 6

4.24%0.72g

0.22 gvs0.72 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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87%113g

Carbohydrate

75%98g

113 gvs98 g

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

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7.84%5.7g

Sugars

34.5%25g

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

5.7 gvs25 g

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

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2.32%1.7g

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]

1.7 gvs10 g

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

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%1.95g

Glucose

%7.2g

1.95 gvs7.2 g

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

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%2.05g

Sucrose

%1.47g

2.05 gvs1.47 g

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

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32%12g

Fiber

101%38.2g

12 gvs38.2 g

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

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24.7%14g

Protein

74%41.5g

14 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

Baked Russet Potatoesvs Broccoli

0.58%5.26μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

5.26 μgvs456 μg

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

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29.4%0.35mg

Vitamin B1

87%1.04mg

Thiamine

0.35 mgvs1.04 mg

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

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19.4%0.25mg

Vitamin B2

132%1.72mg

Riboflavin

0.25 mgvs1.72 mg

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

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44.3%7.1mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

7.1 mgvs9.4 mg

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

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40%2mg

Vitamin B5

169%8.43mg

Pantothenic acid

2 mgvs8.43 mg

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

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143%1.86mg

Vitamin B6

198%2.57mg

Pyridoxine

1.86 mgvs2.57 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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34.2%137μg

Vitamin B9

232%926μg

Folates and Folic Acid

137 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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48.5%43.7mg

Vitamin C

1458%1312mg

Ascorbic acid

43.7 mgvs1312 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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2.46%0.37mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.37 mgvs11.5 mg

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

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8.77%10.5μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

10.5 μgvs1494 μg

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

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Minerals

Baked Russet Potatoesvs Broccoli

9.47%95mg

Calcium

69%691mg

95 mgvs691 mg

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

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62.6%0.56mg

Copper

80%0.72mg

0.56 mgvs0.72 mg

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

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5.95%238μg

Fluoride

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

238 μgvsNA μg

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

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70.4%5.63mg

Iron

134%10.7mg

5.63 mgvs10.7 mg

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

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37.6%158mg

Magnesium

73.5%309mg

158 mgvs309 mg

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

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52%1.2mg

Manganese

134%3.1mg

1.2 mgvs3.1 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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53.4%374mg

Phosphorus

139%971mg

374 mgvs971 mg

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

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85%2895mg

Potassium

137%4647mg

2895 mgvs4647 mg

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

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4.8%2.63μg

Selenium

67%36.8μg

2.63 μgvs36.8 μg

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

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4.9%73.7mg

Sodium

32.4%485mg

73.7 mgvs485 mg

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

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16.7%1.84mg

Zinc

55%6.03mg

1.84 mgvs6.03 mg

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

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10.6%392g

Water

35.5%1313g

392 gvs1313 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 Baked Russet Potatoes vs Broccoli:

Raw Broccoli contains 86.6 times more Vitamin A, 3 times more Vitamin B1, 6.8 times more Vitamin B2, 1.3 times more Vitamin B3, 4.2 times more Vitamin B5, 1.4 times more Vitamin B6, 6.8 times more Vitamin B9, 30 times more Vitamin C, 31.1 times more Vitamin E and 141.9 times more Vitamin K than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Russet Potatoes vs Broccoli:

Raw Broccoli contains 7.3 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 2.6 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 14 times more Selenium, 6.6 times more Sodium, 3.3 times more Zinc and 3.4 times more Water than Baked Whole Russet Potatoes.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli contains 8 times more Fat, 10 times more Saturated Fat, 13.5 times more Omega 3, 4.4 times more Sugars, 5.9 times more Fructose, 3.2 times more Fiber and 3 times more Protein than Baked Whole Russet Potatoes.
Both Baked Whole Russet Potatoes and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Russet Potatoes as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Russet PotatoesVS Baked White PotatoesBroccoliVS Baked White PotatoesBaked Russet PotatoesVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Baked Russet PotatoesVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Russet Potatoes or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: