Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	9.66% 280kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.9% 0.32g	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	154% 200g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	12.3% 8.9g	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	3.86% 2.8g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	79% 30g	47.4% 18g	38g per day for Men 19-50 years
Protein	55.4% 31g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Peeled Potatoes	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	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	207% 2.7mg	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	22.5% 90μg	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	82.2% 74mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	33% 330mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	186% 1.67mg	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	76.3% 6.1mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	61% 1.4mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	21% 775g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Peeled Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Boiled Peeled Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Boiled Peeled Potatoes:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 4.3 times more Vitamin B2, 6.2 times more Vitamin B9, 5.4 times more Vitamin C, 132 times more Vitamin E and 40 times more Vitamin K than Boiled Peeled Potatoes.
• While 1 kg of Boiled Peeled Potatoes no Salt contains 1.8 times more Vitamin B1, 2.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Boiled Peeled Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Boiled Peeled Potatoes:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 4.1 times more Calcium, 2 times more Iron, 1.6 times more Manganese and 1.2 times more Phosphorus than Boiled Peeled Potatoes.
• While 1 kg of Boiled Peeled Potatoes no Salt contains 4.9 times more Copper, 1.5 times more Magnesium and 2.3 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Peeled Potatoes contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 4.2 times more Omega 3, 1.7 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Boiled Peeled Potatoes.
• While 1 kg of Boiled Peeled Potatoes no Salt contains 3.1 times more Energy and 3.7 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Boiled Peeled Potatoes provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 6 in one kilogram.