Comparing Nutrients in 500 calories Russet PotatoesVS Boiled Broccoli

Weight per 500 calories

Russet Potatoes

633g

Boiled Broccoli

1429g

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 500 calories - Russet Potatoes or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Russet Potatoes

10%

89%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Russet Potatoesvs Boiled 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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0.52%0.51g

Fat

6.04%5.86g

0.51 gvs5.86 g

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

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0.51%0.16g

Saturated Fat

3.53%1.13g

0.16 gvs1.13 g

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

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3.96%0.063g

Omega 3

106%1.7g

0.063 gvs1.7 g

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

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1.2%0.2g

Omega 6

4.3%0.73g

0.2 gvs0.73 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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88%114g

Carbohydrate

79%103g

114 gvs103 g

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

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5.4%3.92g

Sugars

27.4%20g

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

3.92 gvs20 g

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

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2%1.46g

Fructose

14.6%10.6g

≤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]

1.46 gvs10.6 g

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

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%1.6g

Glucose

%7g

1.6 gvs7 g

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

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%0.82g

Sucrose

%1.14g

0.82 gvs1.14 g

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

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21.7%8.23g

Fiber

124%47g

8.23 gvs47 g

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

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24%13.5g

Protein

60.7%34g

13.5 gvs34 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

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

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43.2%0.52mg

Vitamin B1

75%0.9mg

Thiamine

0.52 mgvs0.9 mg

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

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16%0.21mg

Vitamin B2

135%1.76mg

Riboflavin

0.21 mgvs1.76 mg

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

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41%6.55mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

6.55 mgvs7.9 mg

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

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38%1.9mg

Vitamin B5

176%8.8mg

Pantothenic acid

1.9 mgvs8.8 mg

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

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168%2.2mg

Vitamin B6

220%2.86mg

Pyridoxine

2.2 mgvs2.86 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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22%88.6μg

Vitamin B9

386%1543μg

Folates and Folic Acid

88.6 μgvs1543 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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40%36mg

Vitamin C

1030%927mg

Ascorbic acid

36 mgvs927 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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0.42%0.063mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.063 mgvs20.7 mg

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

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9.5%11.4μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

11.4 μgvs2016 μg

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

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Minerals

Russet Potatoesvs Boiled Broccoli

8.23%82.3mg

Calcium

57%571mg

82.3 mgvs571 mg

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

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72.4%0.65mg

Copper

97%0.87mg

0.65 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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68%5.44mg

Iron

120%9.57mg

5.44 mgvs9.57 mg

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

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34.7%146mg

Magnesium

71.4%300mg

146 mgvs300 mg

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

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43.2%0.99mg

Manganese

120%2.77mg

0.99 mgvs2.77 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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49.7%348mg

Phosphorus

137%957mg

348 mgvs957 mg

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

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77.6%2639mg

Potassium

123%4186mg

2639 mgvs4186 mg

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

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4.6%2.53μg

Selenium

41.6%23μg

2.53 μgvs23 μg

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

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2.1%31.6mg

Sodium

39%586mg

31.6 mgvs586 mg

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

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16.7%1.84mg

Zinc

58.4%6.43mg

1.84 mgvs6.43 mg

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

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13.4%497g

Water

34.5%1275g

497 gvs1275 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 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 500 kcal.
Both Raw Whole Russet Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Raw Whole Russet Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Russet PotatoesVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: