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Comparing Nutrients in 100 grams Baked PotatoesVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Boiled Broccoli
23%
9%
68%
100 g ▼

Macro Nutrients

3.2%93kcal
Energy
1.2%35kcal
93 kcalvs35 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.13%0.13g
Fat
0.42%0.41g
0.13 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.034g
Saturated Fat
0.25%0.079g
0.034 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.81%0.013g
Omega 3
7.44%0.12g
0.013 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.25%0.043g
Omega 6
0.3%0.051g
0.043 gvs0.051 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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16.3%21g
Carbohydrate
5.52%7.18g
21 gvs7.18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.63%1.18g
Sugars
1.9%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.18 gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.47%0.34g
Fructose
1.02%0.74g
≤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]
0.34 gvs0.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.44g
Glucose
%0.49g
0.44 gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
%0.08g
0.4 gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.8%2.2g
Fiber
8.7%3.3g
2.2 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.46%2.5g
Protein
4.25%2.38g
2.5 gvs2.38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
8.56%77μg
RAE, retinol activity equivalents
1 μgvs77 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.33%0.064mg
Vitamin B1
5.25%0.063mg
Thiamine
0.064 mgvs0.063 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.7%0.048mg
Vitamin B2
9.46%0.12mg
Riboflavin
0.048 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.8%1.4mg
Vitamin B3
3.46%0.55mg
Niacin, nicotinic acid, niacinamide
1.4 mgvs0.55 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.52%0.38mg
Vitamin B5
12.3%0.62mg
Pantothenic acid
0.38 mgvs0.62 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24%0.31mg
Vitamin B6
15.4%0.2mg
Pyridoxine
0.31 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7%28μg
Vitamin B9
27%108μg
Folates and Folic Acid
28 μgvs108 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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10.7%9.6mg
Vitamin C
72%65mg
Ascorbic acid
9.6 mgvs65 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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0.27%0.04mg
Vitamin E
9.67%1.45mg
Tocopherols and Tocotrienols
0.04 mgvs1.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.67%2μg
Vitamin K
118%141μg
Phytomenadione or phylloquinone
2 μgvs141 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.5%15mg
Calcium
4%40mg
15 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13%0.12mg
Copper
6.78%0.061mg
0.12 mgvs0.061 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.1%4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.5%1.08mg
Iron
8.38%0.67mg
1.08 mgvs0.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.67%28mg
Magnesium
5%21mg
28 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.52%0.22mg
Manganese
8.43%0.19mg
0.22 mgvs0.19 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 .

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10%70mg
Phosphorus
9.57%67mg
70 mgvs67 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.7%535mg
Potassium
8.6%293mg
535 mgvs293 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.73%0.4μg
Selenium
2.9%1.6μg
0.4 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.67%10mg
Sodium
2.73%41mg
10 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.27%0.36mg
Zinc
4.1%0.45mg
0.36 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.02%75g
Water
2.4%89.3g
75 gvs89.3 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 Baked Potatoes vs Boiled Broccoli:
Comparing minerals per 100 grams for Baked Potatoes vs Boiled Broccoli:
Comparison of macro-nutrients per 100 grams:



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