Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	3.83% 111kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	35.6% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	17.6% 5.63g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	67.7% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	75.7% 98g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	1.53% 1.1g	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	NA	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	NA	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	31.3% 12g	24% 9.13g	38g per day for Men 19-50 years
Protein	22% 12.3g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	59.2% 0.77mg	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	29.8% 119μg	17% 67.5μg	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	177% 159mg	30.4% 27.4mg	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	35% 5.24mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	20.2% 202mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	30.3% 2.42mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	19% 0.44mg	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	31% 218mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	113% 1699mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.73% 360g	6.74% 249g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Frozen Potato Puffs per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Frozen Potato Puffs:

• 14 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B9, 5.8 times more Vitamin C, 12 times more Vitamin E and 35.2 times more Vitamin K than Frozen Potato Puffs.
• While 14 oz of Frozen Potato Puffs, Unprepared contain 3.3 times more Vitamin B1, 4 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Frozen Potato Puffs:

• 14 ounces of Boiled Spears Frozen Broccoli have 3.9 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 6.3 times more Selenium and 1.4 times more Water than Frozen Potato Puffs.
• While 14 oz of Frozen Potato Puffs, Unprepared contain 1.7 times more Copper, 1.4 times more Potassium and 17.8 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Frozen Potato Puffs contain similar levels of Phosphorus and Zinc per 14 ounces.
• 14 ounces of Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 5.3 times more Sugars, 1.3 times more Fiber and 1.6 times more Protein than Frozen Potato Puffs.
• While 14 oz of Frozen Potato Puffs, Unprepared contain 6.4 times more Energy, 79.2 times more Fat, 78.8 times more Saturated Fat, 5.5 times more Omega 3, 223.2 times more Omega 6 and 4.6 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6