Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	9.66% 280kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	3.9% 0.66g	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	105% 136g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	60.5% 23g	38g per day for Men 19-50 years
Protein	55.4% 31g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Regular Canned 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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	145% 1.88mg	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	15% 60μg	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	56.7% 51mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	33% 330mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	63.3% 0.57mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	42% 0.97mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	146% 2190mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.5% 907g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Regular Canned Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Regular Canned 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 Regular Canned Potatoes:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 6.2 times more Vitamin B2, 9.3 times more Vitamin B9 and 7.9 times more Vitamin C than Regular Canned Potatoes.
• While 1 kg of Canned Potatoes Solids with Salt contains 2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Regular Canned Potatoes provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Regular Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Boiled Chopped Frozen Broccoli as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Regular Canned Potatoes:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 6.6 times more Calcium, 2.3 times more Manganese and 1.8 times more Phosphorus than Regular Canned Potatoes.
• While 1 kg of Canned Potatoes Solids with Salt contains 1.7 times more Copper, 2.1 times more Iron, 1.6 times more Potassium and 19.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Regular Canned Potatoes contain similar levels of Magnesium, Zinc and Water per one kilogram.
• 1 kilogram of Regular Canned Potatoes lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Canned Potatoes Solids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Regular Canned Potatoes.
• While 1 kg of Canned Potatoes Solids with Salt contains 2.1 times more Energy and 2.5 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Regular Canned Potatoes provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Canned Potatoes Solids with Salt provide inadequate amounts of Omega 6 in one kilogram.