Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Baked Potato Flesh

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Baked Potato Flesh	Recommended Dietary Allowance
Energy	8.97% 260kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	36.8% 47.8g	166% 216g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	23.4% 17g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	50% 28g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Baked Potato Flesh	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	232% 3mg	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	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	627% 564mg	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	56% 560mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	239% 2.15mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	70% 1.6mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	115% 3910mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	20.4% 754g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 4.6 times more Vitamin B2, 7.4 times more Vitamin B9, 4.4 times more Vitamin C, 30.5 times more Vitamin E and 270.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• While Baked Potatoes Flesh no Salt contain 2 times more Vitamin B1, 3 times more Vitamin B3, 2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Chopped Broccoli, Unprepared has 11.2 times more Calcium, 2.3 times more Iron, 1.8 times more Manganese, 9.3 times more Selenium, 4.8 times more Sodium, 1.7 times more Zinc and 1.2 times more Water than Baked Potatoes Flesh no Salt.
• While Baked Potatoes Flesh no Salt contain 5.7 times more Copper, 1.4 times more Magnesium and 1.8 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Baked Potatoes Flesh no Salt have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 10.5 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Baked Potatoes Flesh no Salt.
• While Baked Potatoes Flesh no Salt contain 3.6 times more Energy, 4.5 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Baked Potatoes Flesh no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.