Comparing Nutrients in 100 grams BroccoliVS Canned Potatoes

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Potatoes

88%

100 g ▼

Macro Nutrients

Broccolivs Canned Potatoes

1.17%34kcal

Energy

2.07%60kcal

34 kcalvs60 kcal

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

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0.38%0.37g

Fat

0.21%0.2g

0.37 gvs0.2 g

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

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0.36%0.11g

Saturated Fat

0.16%0.051g

0.11 gvs0.051 g

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

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3.94%0.063g

Omega 3

1.25%0.02g

0.063 gvs0.02 g

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

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0.29%0.049g

Omega 6

0.37%0.063g

0.049 gvs0.063 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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5.1%6.64g

Carbohydrate

10.5%13.6g

6.64 gvs13.6 g

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

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2.34%1.7g

Sugars

0.81%0.59g

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

1.7 gvs0.59 g

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

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0.94%0.68g

Fructose

≤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]

0.68 gvsNA g

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

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%0.49g

Glucose

0.49 gvsNA g

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

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%0.1g

Sucrose

0.1 gvsNA g

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

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6.84%2.6g

Fiber

6.3%2.4g

2.6 gvs2.4 g

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

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5.04%2.82g

Protein

2.5%1.4g

2.82 gvs1.4 g

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

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Vitamins

Broccolivs Canned Potatoes

3.44%31μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

31 μgvs0 μg

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

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5.9%0.071mg

Vitamin B1

5.83%0.07mg

Thiamine

0.071 mgvs0.07 mg

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

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9%0.12mg

Vitamin B2

0.77%0.01mg

Riboflavin

0.12 mgvs0.01 mg

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

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4%0.64mg

Vitamin B3

5.75%0.92mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs0.92 mg

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

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11.5%0.57mg

Vitamin B5

4.9%0.25mg

Pantothenic acid

0.57 mgvs0.25 mg

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

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13.5%0.18mg

Vitamin B6

14.6%0.19mg

Pyridoxine

0.18 mgvs0.19 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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15.8%63μg

Vitamin B9

1.5%6μg

Folates and Folic Acid

63 μgvs6 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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99%89.2mg

Vitamin C

5.67%5.1mg

Ascorbic acid

89.2 mgvs5.1 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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5.2%0.78mg

Vitamin E

0.33%0.05mg

Tocopherols and Tocotrienols

0.78 mgvs0.05 mg

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

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84.7%102μg

Vitamin K

1.25%1.5μg

Phytomenadione or phylloquinone

102 μgvs1.5 μg

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

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Minerals

Broccolivs Canned Potatoes

4.7%47mg

Calcium

0.5%5mg

47 mgvs5 mg

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

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5.44%0.049mg

Copper

6.33%0.057mg

0.049 mgvs0.057 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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9.13%0.73mg

Iron

15.8%1.26mg

0.73 mgvs1.26 mg

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

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5%21mg

Magnesium

3.33%14mg

21 mgvs14 mg

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

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9.13%0.21mg

Manganese

5.2%0.12mg

0.21 mgvs0.12 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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9.43%66mg

Phosphorus

4%28mg

66 mgvs28 mg

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

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9.3%316mg

Potassium

6.74%229mg

316 mgvs229 mg

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

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4.55%2.5μg

Selenium

1.64%0.9μg

2.5 μgvs0.9 μg

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

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2.2%33mg

Sodium

0.33%5mg

33 mgvs5 mg

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

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3.73%0.41mg

Zinc

2.55%0.28mg

0.41 mgvs0.28 mg

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

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2.4%89.3g

Water

2.28%84.3g

89.3 gvs84.3 g

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

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Lets compare vitamin content per 100 grams of Broccoli vs Canned Potatoes:

Raw Broccoli has more Vitamin A, 11.7 times more Vitamin B2, 2.3 times more Vitamin B5, 10.5 times more Vitamin B9, 17.5 times more Vitamin C, 15.6 times more Vitamin E and 67.7 times more Vitamin K than Canned Potatoes Solids no Salt.
While Canned Potatoes Solids no Salt contain 1.4 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Canned Potatoes Solids no Salt have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
Both Raw Broccoli as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Canned Potatoes:

Raw Broccoli has 9.4 times more Calcium, 1.5 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 2.8 times more Selenium, 6.6 times more Sodium and 1.5 times more Zinc than Canned Potatoes Solids no Salt.
While Canned Potatoes Solids no Salt contain 1.7 times more Iron than Raw Broccoli.
Both Raw Broccoli and Canned Potatoes Solids no Salt have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Broccoli has 3.2 times more Omega 3, 2.9 times more Sugars and 2 times more Protein than Canned Potatoes Solids no Salt.
While Canned Potatoes Solids no Salt contain 1.8 times more Energy and 2 times more Carbohydrate than Raw Broccoli.
Both Raw Broccoli and Canned Potatoes Solids no Salt have similar amounts of Fiber per 100 g.
Both Raw Broccoli as well as Canned Potatoes Solids no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

BroccoliVS Boiled BroccoliCanned PotatoesVS Boiled BroccoliBroccoliVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mixCanned PotatoesVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Compare Foods

Comparing Nutrients in 100 grams BroccoliVS Canned Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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