Nutrient Comparison: Russet Potatoes VS Frozen Broccoli Spears per 14 oz
Compare the macro and micronutrient content in 14 oz of Russet Potatoes versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Russet Potatoes vs Frozen Broccoli Spears:
- 14 ounces of Russet Potatoes have 2.2 times more Vitamin B3, 1.2 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 3.5 times more Vitamin B2, 6.7 times more Vitamin B9, 12 times more Vitamin C, 135 times more Vitamin E and 56.3 times more Vitamin K than Raw Whole Russet Potatoes.
- Both Russet Potatoes and Frozen Broccoli Spears provide similar amounts of Vitamin B1 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Russet Potatoes vs Frozen Broccoli Spears:
- 14 ounces of Russet Potatoes have 2.9 times more Copper, 1.4 times more Magnesium and 1.7 times more Potassium than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 3.2 times more Calcium, 1.6 times more Manganese and 4.8 times more Selenium than Raw Whole Russet Potatoes.
- Both Russet Potatoes and Frozen Broccoli Spears contain similar levels of Iron, Phosphorus, Zinc and Water per 14 ounces.
- 14 ounces of Russet Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Russet Potatoes have 2.7 times more Energy and 3.4 times more Carbohydrate than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 12.5 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 Frozen Broccoli Spears provide inadequate amounts of Energy
- Both Raw Whole Russet Potatoes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.