Comparing Nutrients in 14 ounces Frozen Potato Puffs VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Potato Puffs	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	24.4% 706kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	35.6% 34.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.63g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	67.7% 11.5g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	8.05% 5.83g	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	0% 0g	NA	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	31.3% 12g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	39.7% 0.52mg	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	17% 67.5μg	55.6% 222μg	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	30.4% 27.4mg	177% 159mg	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	2.9% 0.44mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	15% 0.13mg	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	23.3% 1.87mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	38.5% 0.89mg	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	36.3% 254mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	6.74% 249g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Potato Puffs vs Cooked Chopped Frozen Broccoli:

• Frozen Potato Puffs, Unprepared have 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 Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B2, 3.3 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, Unprepared.
• Both Frozen Potato Puffs, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Potato Puffs vs Cooked Chopped Frozen Broccoli:

• Frozen Potato Puffs, Unprepared have 2.2 times more Copper, 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium and 38.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium, 1.3 times more Iron, 2 times more Manganese, 2.3 times more Selenium and 1.4 times more Water than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Potato Puffs, Unprepared have 6.4 times more Energy, 72.6 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 Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.3 times more Sugars, 1.3 times more Fiber and 1.6 times more Protein than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.