Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Broccoli Spears	Baked White Potatoes	Recommended Dietary Allowance
Energy	10% 290kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	2.9% 0.49g	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	162% 211g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	79% 30g	55.3% 21g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Baked White Potatoes	Recommended Dietary Allowance
Calcium	41% 410mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.5% 906g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Baked White Potatoes:

• Frozen Broccoli Spears have 57 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B9, 5.4 times more Vitamin C, 33.8 times more Vitamin E and 37.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Frozen Broccoli Spears as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Baked White Potatoes:

• Frozen Broccoli Spears have 4.1 times more Calcium, 1.4 times more Manganese, 3.8 times more Selenium, 2.4 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baked Whole White Potatoes have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Broccoli Spears have 8.3 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Energy and 3.9 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baked Whole White Potatoes have similar amounts of Sugars per 1 kg.
• Both Frozen Broccoli Spears as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.