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Comparing Nutrients in 7 ounces Baked PotatoesVS Broccoli

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Broccoli
27%
8%
65%
7 oz ▼

Macro Nutrients

6.36%185kcal
Energy
2.33%67.5kcal
185 kcalvs67.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.27%0.26g
Fat
0.76%0.73g
0.26 gvs0.73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.21%0.067g
Saturated Fat
0.71%0.23g
0.067 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
1.6%0.026g
Omega 3
7.8%0.13g
0.026 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.5%0.085g
Omega 6
0.57%0.097g
0.085 gvs0.097 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
32.3%42g
Carbohydrate
10%13g
42 gvs13 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
3.23%2.34g
Sugars
4.65%3.37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.34 gvs3.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
0.93%0.67g
Fructose
1.86%1.35g
≤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]
0.67 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%0.87g
Glucose
%0.97g
0.87 gvs0.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0.79g
Sucrose
%0.2g
0.79 gvs0.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
11.5%4.37g
Fiber
13.6%5.16g
4.37 gvs5.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
8.86%4.96g
Protein
10%5.6g
4.96 gvs5.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.22%2μg
Vitamin A
6.84%61.5μg
RAE, retinol activity equivalents
2 μgvs61.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
10.6%0.13mg
Vitamin B1
11.7%0.14mg
Thiamine
0.13 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
7.33%0.095mg
Vitamin B2
18%0.23mg
Riboflavin
0.095 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
17.5%2.8mg
Vitamin B3
7.93%1.27mg
Niacin, nicotinic acid, niacinamide
2.8 mgvs1.27 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
15%0.75mg
Vitamin B5
22.7%1.14mg
Pantothenic acid
0.75 mgvs1.14 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
47.5%0.62mg
Vitamin B6
26.7%0.35mg
Pyridoxine
0.62 mgvs0.35 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
14%55.6μg
Vitamin B9
31.3%125μg
Folates and Folic Acid
55.6 μgvs125 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
21%19mg
Vitamin C
197%177mg
Ascorbic acid
19 mgvs177 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
0.53%0.079mg
Vitamin E
10.3%1.55mg
Tocopherols and Tocotrienols
0.079 mgvs1.55 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
3.3%3.97μg
Vitamin K
168%202μg
Phytomenadione or phylloquinone
3.97 μgvs202 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.98%29.8mg
Calcium
9.33%93mg
29.8 mgvs93 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
26%0.23mg
Copper
11%0.097mg
0.23 mgvs0.097 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
26.8%2.14mg
Iron
18%1.45mg
2.14 mgvs1.45 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
13.2%55.6mg
Magnesium
9.92%41.7mg
55.6 mgvs41.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
19%0.43mg
Manganese
18%0.42mg
0.43 mgvs0.42 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
20%139mg
Phosphorus
18.7%131mg
139 mgvs131 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
31.2%1062mg
Potassium
18.4%627mg
1062 mgvs627 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
1.44%0.79μg
Selenium
9.02%4.96μg
0.79 μgvs4.96 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.32%20mg
Sodium
4.37%65.5mg
20 mgvs65.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
6.5%0.71mg
Zinc
7.4%0.81mg
0.71 mgvs0.81 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
4%149g
Water
4.8%177g
149 gvs177 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 Baked Potatoes vs Broccoli:
Comparing minerals per 7 ounces for Baked Potatoes vs Broccoli:
Comparison of macro-nutrients per 7 ounces:



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