Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Potato Flour	Recommended Dietary Allowance
Energy	8.97% 260kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	639% 831g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	48.6% 35.2g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	155% 59g	38g per day for Men 19-50 years
Protein	50% 28g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Potato Flour	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	168% 670μg	62.5% 250μg	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	627% 564mg	42.2% 38mg	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	81.3% 12mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Potato Flour	Recommended Dietary Allowance
Calcium	56% 560mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	219% 1.97mg	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	101% 8.1mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	136% 3.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	420% 189μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	71.4% 500mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	294% 10010mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Potato Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Potato Flour:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 2.7 times more Vitamin B9, 14.8 times more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Potato Flour.
• While 1 kg of Potato Flour contains 4.3 times more Vitamin B1, 7.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Potato Flour:

• 1 kilogram of Frozen Chopped Broccoli has 2.5 times more Selenium and 14 times more Water than Potato Flour.
• While 1 kg of Potato Flour contains 5.2 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 3.4 times more Phosphorus, 4.7 times more Potassium and 2.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Potato Flour contain similar levels of Calcium, Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 3 times more Omega 3 than Potato Flour.
• While 1 kg of Potato Flour contains 13.7 times more Energy, 17.4 times more Carbohydrate, 2.6 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Potato Flour provide inadequate amounts of Omega 6 in one kilogram.