Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Broccoli Spears	Potato Flour	Recommended Dietary Allowance
Energy	10% 290kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	41% 53.5g	639% 831g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	155% 59g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Potato Flour	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Potato Flour	Recommended Dietary Allowance
Calcium	41% 410mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	294% 10010mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.76% 65.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears 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 Broccoli Spears vs Potato Flour:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 2.2 times more Vitamin B2, 3.8 times more Vitamin B9, 18 times more Vitamin C, 5.4 times more Vitamin E and more Vitamin K than Potato Flour.
• While 1 kg of Potato Flour contains 3.2 times more Vitamin B1, 7.6 times more Vitamin B3, 2 times more Vitamin B5 and 4.4 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 kilogram of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 1.7 times more Selenium and 13.9 times more Water than Potato Flour.
• While 1 kg of Potato Flour contains 1.6 times more Calcium, 5.5 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 2.8 times more Phosphorus, 4 times more Potassium, 3.2 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Potato Flour contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 3.6 times more Omega 3 than Potato Flour.
• While 1 kg of Potato Flour contains 12.3 times more Energy, 15.5 times more Carbohydrate, 2.4 times more Sugars, 2 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Potato Flour provide inadequate amounts of Omega 6 in one kilogram.