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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	10% 290kcal	61.4% 1780kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	89.8% 87g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	171% 29g	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	191% 248g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	% 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	54.6% 30.6g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Potato Puffs	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	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	117% 5.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	41% 410mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	285% 4280mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.5% 906g	17% 628g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.9 times more Vitamin B2, 5.5 times more Vitamin B9, 9.9 times more Vitamin C, 12.3 times more Vitamin E and 40.6 times more Vitamin K than Frozen Potato Puffs.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 2.6 times more Vitamin B1, 3.9 times more Vitamin B3 and 2.4 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Potato Puffs provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears 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 Broccoli Spears vs Frozen Potato Puffs:

• 1 kilogram of Frozen Broccoli Spears has 3.2 times more Calcium, 1.5 times more Iron, 2.3 times more Manganese, 6.3 times more Selenium, 1.3 times more Zinc and 1.4 times more Water than Frozen Potato Puffs.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 2.1 times more Copper and 25.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Potato Puffs contain similar levels of Magnesium, Phosphorus 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 Broccoli Spears has 5.3 times more Sugars, 1.3 times more Fiber and 1.6 times more Protein than Frozen Potato Puffs.
• While 1 kg of Frozen Potato Puffs, Unprepared contains 6.1 times more Energy, 25.6 times more Fat, 27.3 times more Saturated Fat, 1.9 times more Omega 3, 78.4 times more Omega 6 and 4.6 times more Carbohydrate than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6