Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	3.56% 103kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	20.6% 6.58g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	83.3% 108g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	1.48% 1.07g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.54% 3.3g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.98g	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	31.3% 12g	21% 7.94g	38g per day for Men 19-50 years
Protein	20% 11g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	66.5% 266μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	22.2% 222mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40% 3.2mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	22% 0.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.3% 198mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	123% 1838mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.8% 363g	6.4% 237g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Oven-heated Frozen Potato Puffs:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 2.6 times more Vitamin B2, 2.9 times more Vitamin B9, 14.1 times more Vitamin C, 4.7 times more Vitamin E and 21.9 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Vitamin B1 and 3.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Oven-heated Frozen Potato Puffs:

• Frozen Chopped Broccoli, Unprepared has 4 times more Calcium, 1.4 times more Iron, 2.3 times more Manganese, 7 times more Selenium, 1.6 times more Zinc and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2.1 times more Copper, 1.7 times more Phosphorus, 1.4 times more Potassium and 19.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 5 times more Sugars, more Fructose, 1.5 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 7.4 times more Energy, 31.2 times more Fat, 37.7 times more Saturated Fat, 2 times more Omega 3, 69.2 times more Omega 6 and 5.7 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.