Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Broccoli Spears	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.97% 115kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	8.38% 6.07g	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	NA	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	31.3% 12g	22% 8.33g	38g per day for Men 19-50 years
Protein	21.7% 12g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	25% 226μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	64.4% 0.84mg	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	93% 373μg	37.7% 151μg	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	301% 271mg	55.6% 50mg	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	35.7% 5.36mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Baked White Potatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	56% 0.5mg	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	35.7% 2.86mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	32.6% 0.75mg	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	33.5% 234mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.7% 359g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Baked White Potatoes:

• Frozen Broccoli Spears have 57 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B9, 5.4 times more Vitamin C, 33.8 times more Vitamin E and 37.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Frozen Broccoli Spears as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Baked White Potatoes:

• Frozen Broccoli Spears have 4.1 times more Calcium, 1.4 times more Manganese, 3.8 times more Selenium, 2.4 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baked Whole White Potatoes have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Broccoli Spears have 8.3 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Energy and 3.9 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baked Whole White Potatoes have similar amounts of Sugars per 14 oz.
• Both Frozen Broccoli Spears as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.