Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	9.66% 280kcal	66.2% 1920kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	93% 91g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	51.8% 16.6g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	210% 273g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	3.72% 2.7g	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	0% 0g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	79% 30g	52.6% 20g	38g per day for Men 19-50 years
Protein	55.4% 31g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	93% 1.2mg	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	140% 560μg	57.5% 230μg	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	446% 401mg	44.4% 40mg	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	88% 13mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	33% 330mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.58% 63μg	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	76.3% 6.1mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	55.2% 1.27mg	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	70% 490mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	309% 4630mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Oven-heated Frozen Potato Puffs per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Oven-heated Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Oven-heated Frozen Potato Puffs:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 2.2 times more Vitamin B2, 2.4 times more Vitamin B9, 10 times more Vitamin C, 5.1 times more Vitamin E and 23.8 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While 1 kg of Oven-heated Frozen Potato Puffs contains 1.3 times more Vitamin B1 and 3.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Oven-heated Frozen Potato Puffs:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.4 times more Calcium, 1.8 times more Manganese and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• While 1 kg of Oven-heated Frozen Potato Puffs contains 2.3 times more Copper, 1.3 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 42.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Oven-heated Frozen Potato Puffs contain similar levels of Iron and Zinc per one kilogram.
• 1 kilogram of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 5.4 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Oven-heated Frozen Potato Puffs.
• While 1 kg of Oven-heated Frozen Potato Puffs contains 6.9 times more Energy, 75.4 times more Fat, 92.1 times more Saturated Fat, 4.9 times more Omega 3, 164.9 times more Omega 6 and 5.1 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6