Comparing Nutrients in 14 ounces Frozen O'brien Potatoes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen O'brien Potatoes	9%	2%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen O'brien Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.4% 302kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	31.3% 12g	38g per day for Men 19-50 years
Protein	13% 7.26g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen O'brien Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	7.94% 31.8μg	66.5% 266μg	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	50% 45mg	249% 224mg	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen O'brien Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	16.8% 0.15mg	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	51% 4.1mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	50.7% 1.17mg	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	27.8% 194mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	29% 988mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.58% 317g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen O'brien Potatoes VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen O'brien Potatoes versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen O'brien Potatoes vs Frozen Chopped Broccoli:

• 14 ounces of Frozen O'brien Potatoes have 2.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 7.4 times more Vitamin A, 2.1 times more Vitamin B2, 8.4 times more Vitamin B9 and 5 times more Vitamin C than Unprepared Frozen O'brien Potatoes.
• Both Frozen O'brien Potatoes and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Frozen O'brien Potatoes have insufficient amounts of Vitamin A
• Both Unprepared Frozen O'brien Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen O'brien Potatoes vs Frozen Chopped Broccoli:

• 14 ounces of Frozen O'brien Potatoes have 3.3 times more Copper, 1.3 times more Iron and 1.4 times more Sodium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 4.3 times more Calcium, 2.5 times more Manganese, 2.3 times more Selenium and 1.7 times more Zinc than Unprepared Frozen O'brien Potatoes.
• Both Frozen O'brien Potatoes and Frozen Chopped Broccoli contain similar levels of Magnesium, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Frozen O'brien Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen O'brien Potatoes have 2.9 times more Energy and 3.7 times more Carbohydrate than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 8.8 times more Omega 3, 1.6 times more Fiber and 1.5 times more Protein than Unprepared Frozen O'brien Potatoes.
• 14 ounces of Frozen O'brien Potatoes provide inadequate amounts of Omega 3
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Unprepared Frozen O'brien Potatoes as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.