Comparing Nutrients in 7 ounces BroccoliVS White Potatoes

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

White Potatoes

10%

89%

7 oz ▼

Macro Nutrients

Broccolivs White Potatoes

2.33%67.5kcal

Energy

4.72%137kcal

67.5 kcalvs137 kcal

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

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0.76%0.73g

Fat

0.2%0.2g

0.73 gvs0.2 g

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

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0.71%0.23g

Saturated Fat

0.16%0.052g

0.23 gvs0.052 g

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

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7.8%0.13g

Omega 3

1.24%0.02g

0.13 gvs0.02 g

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

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0.57%0.097g

Omega 6

0.37%0.064g

0.097 gvs0.064 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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10%13g

Carbohydrate

24%31g

13 gvs31 g

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

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4.65%3.37g

Sugars

3.15%2.3g

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

3.37 gvs2.3 g

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

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1.86%1.35g

Fructose

0.93%0.67g

≤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]

1.35 gvs0.67 g

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

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%0.97g

Glucose

%1.05g

0.97 gvs1.05 g

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

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%0.2g

Sucrose

%0.56g

0.2 gvs0.56 g

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

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13.6%5.16g

Fiber

12.5%4.76g

5.16 gvs4.76 g

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

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10%5.6g

Protein

5.95%3.33g

5.6 gvs3.33 g

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

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Vitamins

Broccolivs White Potatoes

6.84%61.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

61.5 μgvs0 μg

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

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11.7%0.14mg

Vitamin B1

11.7%0.14mg

Thiamine

0.14 mgvs0.14 mg

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

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18%0.23mg

Vitamin B2

5.2%0.067mg

Riboflavin

0.23 mgvs0.067 mg

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

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7.93%1.27mg

Vitamin B3

13.2%2.1mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs2.1 mg

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

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22.7%1.14mg

Vitamin B5

11%0.56mg

Pantothenic acid

1.14 mgvs0.56 mg

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

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26.7%0.35mg

Vitamin B6

31%0.4mg

Pyridoxine

0.35 mgvs0.4 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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31.3%125μg

Vitamin B9

8.93%35.7μg

Folates and Folic Acid

125 μgvs35.7 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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197%177mg

Vitamin C

20%18mg

Ascorbic acid

177 mgvs18 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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10.3%1.55mg

Vitamin E

0.13%0.02mg

Tocopherols and Tocotrienols

1.55 mgvs0.02 mg

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

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168%202μg

Vitamin K

2.65%3.18μg

Phytomenadione or phylloquinone

202 μgvs3.18 μg

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

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Minerals

Broccolivs White Potatoes

9.33%93mg

Calcium

1.8%18mg

93 mgvs18 mg

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

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11%0.097mg

Copper

25.6%0.23mg

0.097 mgvs0.23 mg

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

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Fluoride

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 .

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18%1.45mg

Iron

13%1.03mg

1.45 mgvs1.03 mg

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

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9.92%41.7mg

Magnesium

9.92%41.7mg

41.7 mgvs41.7 mg

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

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18%0.42mg

Manganese

12.5%0.29mg

0.42 mgvs0.29 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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18.7%131mg

Phosphorus

17.6%123mg

131 mgvs123 mg

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

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18.4%627mg

Potassium

23.8%808mg

627 mgvs808 mg

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

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9.02%4.96μg

Selenium

1.1%0.6μg

4.96 μgvs0.6 μg

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

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4.37%65.5mg

Sodium

2.1%31.8mg

65.5 mgvs31.8 mg

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

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7.4%0.81mg

Zinc

5.23%0.58mg

0.81 mgvs0.58 mg

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

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4.8%177g

Water

4.38%162g

177 gvs162 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs White Potatoes:

Raw Broccoli has more Vitamin A, 3.4 times more Vitamin B2, 2 times more Vitamin B5, 3.5 times more Vitamin B9, 9.8 times more Vitamin C, 78 times more Vitamin E and 63.5 times more Vitamin K than Raw Whole White Potatoes.
While Raw Whole White Potatoes contain 1.7 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Raw Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
Both Raw Broccoli as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs White Potatoes:

Raw Broccoli has 5.2 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese, 8.3 times more Selenium, 2.1 times more Sodium and 1.4 times more Zinc than Raw Whole White Potatoes.
While Raw Whole White Potatoes contain 2.4 times more Copper and 1.3 times more Potassium than Raw Broccoli.
Both Raw Broccoli and Raw Whole White Potatoes have similar amounts of Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 6.3 times more Omega 3, 1.5 times more Sugars and 1.7 times more Protein than Raw Whole White Potatoes.
While Raw Whole White Potatoes contain 2 times more Energy and 2.4 times more Carbohydrate than Raw Broccoli.
Both Raw Broccoli and Raw Whole White Potatoes have similar amounts of Fiber per 7 oz.
Both Raw Broccoli as well as Raw Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliWhite PotatoesVS Boiled BroccoliBroccoliVS Red PotatoesWhite PotatoesVS Red Potatoes

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: