Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	8.97% 260kcal	61.4% 1780kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	89.8% 87g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	171% 29g	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	191% 248g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	3.86% 2.8g	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	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	% 7.5g	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	79% 30g	60.5% 23g	38g per day for Men 19-50 years
Protein	50% 28g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Potato Puffs	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	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	117% 5.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	149% 1.94mg	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	168% 670μg	42.5% 170μg	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	76.7% 69mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	56% 560mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	83.3% 0.75mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	48.3% 1.1mg	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	71.4% 500mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	285% 4280mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	17% 628g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.6 times more Vitamin B2, 3.9 times more Vitamin B9, 8.2 times more Vitamin C, 11.1 times more Vitamin E and 32.4 times more Vitamin K than Frozen Potato Puffs.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 3.5 times more Vitamin B1, 3.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 4.3 times more Calcium, 1.7 times more Iron, 2.6 times more Manganese, 9.3 times more Selenium, 1.8 times more Zinc and 1.5 times more Water than Frozen Potato Puffs.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 2 times more Copper, 1.3 times more Phosphorus and 17.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Potato Puffs contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Fiber and 1.5 times more Protein than Frozen Potato Puffs.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 6.8 times more Energy, 30 times more Fat, 32.2 times more Saturated Fat, 2.2 times more Omega 3, 93.6 times more Omega 6 and 5.2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6