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Compare Nutrients in 100 grams Baked White PotatoesVS Broccoli

Macros Ratio

ProteinsFatsCarbs

Baked White Potatoes
9%
1%
90%
Broccoli
33%
10%
57%

Vitamins

100gRDA for Men 19-30 years
Baked White PotatoesBroccoli
Vitamin A
0.11%
3.44%
1 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4%
5.9%
0.048 mg0.071 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.3%
9%
0.043 mg0.117 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
9.55%
4%
1.528 mg0.639 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
16%
13%
0.211 mg0.175 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
14%
99%
12.6 mg89.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.27%
5.2%
0.04 mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.25%
84.7%
2.7 μg101.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
9.5%
15.8%
38 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Baked White PotatoesBroccoli
Calcium
1%
4.7%
10 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
14%
5.44%
0.127 mg0.049 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
8%
9.13%
0.64 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
6.75%
5.25%
27 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
8.2%
9.13%
0.189 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
10.7%
9.43%
75 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11.6%
6.72%
544 mg316 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
0.91%
4.55%
0.5 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.47%
2.2%
7 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.2%
3.73%
0.35 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Broccoli:
Baked Whole White Potatoes have 2.4 times more Vitamin B3 and 1.2 times more Vitamin B6 than Raw Broccoli. While Raw Broccoli contains 31 times more Vitamin A, 1.5 times more Thiamine, 2.7 times more Vitamin B2, 7.1 times more Vitamin C, 19.5 times more Vitamin E, 37.6 times more Vitamin K and 1.7 times more Folate than Baked Whole White Potatoes.

Comparing minerals per 100 grams for Baked White Potatoes vs Broccoli:
Baked Whole White Potatoes have 2.6 times more Copper, 1.3 times more Magnesium and 1.7 times more Potassium than Raw Broccoli. While Raw Broccoli contains 4.7 times more Calcium, 5 times more Selenium and 4.7 times more Sodium than Baked Whole White Potatoes. Both Baked Whole White Potatoes and Raw Broccoli have similar amounts of Iron, Manganese, Phosphorus and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Baked White PotatoesBroccoli
Fat
0.15%
0.38%
0.15 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.75%
5.04%
2.1 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
16%
5.1%
21.08 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.17%
1.17%
92 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.1%
2.34%
1.53 g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
5.53%
6.84%
2.1 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
0.13%
0.36%
0.04 g0.114 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.94%
3.94%
0.015 g0.063 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.29%
0.29%
0.049 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.04%
2.4%
75.43 g89.3 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Baked Whole White Potatoes have 3.2 times more Carbohydrate and 2.7 times more Energy than Raw Broccoli. While Raw Broccoli contains 1.3 times more Protein and 4.2 times more Omega 3 than Baked Whole White Potatoes. Both Baked Whole White Potatoes and Raw Broccoli have similar amounts of Sugars, Fiber and Water per 100g.Both Baked Whole White Potatoes as well as Raw Broccoli have insufficient amounts of Fat and Omega 6 in 100g.