Comparing Nutrients in 14 ounces Russet Potatoes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Russet Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11% 314kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	55% 71.7g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	1.26% 0.91g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	31.3% 12g	38g per day for Men 19-50 years
Protein	15% 8.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	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	27% 0.33mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	14% 55.6μg	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	25% 22.6mg	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	0.26% 0.04mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	42.7% 3.4mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	31% 218mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	48.7% 1655mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.43% 312g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Cooked Chopped Frozen Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Russet Potatoes vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Russet Potatoes have 1.5 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.7 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.5 times more Vitamin B2, 4 times more Vitamin B9, 7 times more Vitamin C, 132 times more Vitamin E and 48.9 times more Vitamin K than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Whole Russet Potatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Russet Potatoes vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Russet Potatoes have 3 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium and 2.9 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.5 times more Calcium and 1.4 times more Manganese than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus, Zinc and Water per 14 ounces.
• 14 ounces of Russet Potatoes lack sufficient amounts of Calcium
• Both Raw Whole Russet Potatoes as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Russet Potatoes have 2.8 times more Energy and 3.4 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 4.2 times more Omega 3, 2.4 times more Sugars, 2.3 times more Fiber and 1.4 times more Protein than Raw Whole Russet Potatoes.
• 14 ounces of Russet Potatoes provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Whole Russet Potatoes as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.