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Compare Nutrients in 100 grams Potato BreadVS Broccoli

Macros Ratio

ProteinsFatsCarbs

Potato Bread
19%
11%
70%
Broccoli
33%
10%
57%

Vitamins

100gRDA for Men 19-30 years
Potato BreadBroccoli
Vitamin A
2.67%
3.44%
24 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
15.7%
5.9%
0.188 mg0.071 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
8.15%
9%
0.106 mg0.117 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
7.8%
4%
1.25 mg0.639 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
18%
13%
0.232 mg0.175 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
6.25%
0%
0.15 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
99%
0 mg89.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0.33%
0%
2 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
3.13%
5.2%
0.47 mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
5.67%
84.7%
6.8 μg101.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
31.5%
15.8%
126 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Potato BreadBroccoli
Calcium
19%
4.7%
188 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
10%
5.44%
0.094 mg0.049 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
28%
9.13%
2.25 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
7%
5.25%
28 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11%
9.13%
0.253 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
52.7%
9.43%
369 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
21%
9.3%
718 mg316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
17%
4.55%
9.5 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
25%
2.2%
375 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
13%
3.73%
1.44 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Potato Bread vs Broccoli:
Potato Bread has 2.6 times more Thiamine, 2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2 times more Folate than Raw Broccoli. While Raw Broccoli contains 1.3 times more Vitamin A, 1.7 times more Vitamin E and 14.9 times more Vitamin K than Potato Bread. Both Potato Bread and Raw Broccoli have similar amounts of Vitamin B2 per 100g.

Comparing minerals per 100 grams for Potato Bread vs Broccoli:
Potato Bread has 4 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 1.2 times more Manganese, 5.6 times more Phosphorus, 2.3 times more Potassium, 3.8 times more Selenium, 11.4 times more Sodium and 3.5 times more Zinc than Raw Broccoli.

Macro Nutrients

100gRDA for Men 19-30 years
Potato BreadBroccoli
Energy
9.17%
1.17%
266 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
3.23%
0.38%
3.13 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
22%
5.04%
12.5 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
36%
5.1%
47.07 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
13%
2.34%
9.38 g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
16.6%
6.84%
6.3 g2.6 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0%
0.36%
0 g0.114 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0%
3.94%
0 g0.063 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0%
0.29%
0 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.91%
2.4%
33.55 g89.3 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Potato Bread has 7.8 times more Energy, 8.5 times more Fat, 4.4 times more Protein, 7.1 times more Carbohydrate, 5.5 times more Sugars and 2.4 times more Fiber than Raw Broccoli. While Raw Broccoli contains 2.7 times more Water than Potato Bread.