Comparing Nutrients in 1 kilogram Broccoli VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	11.7% 340kcal	61.4% 1780kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	89.8% 87g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	191% 248g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 1g	% 1.3g	g per day for Men 19-50 years
Fiber	68.4% 26g	60.5% 23g	38g per day for Men 19-50 years
Protein	50.4% 28g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	47% 470mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	285% 4280mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24% 893g	17% 628g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 3.7 times more Vitamin B9, 12.9 times more Vitamin C, 7.1 times more Vitamin E and 40.6 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 2.6 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 3.6 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.3 times more Potassium, 8.3 times more Selenium, 1.6 times more Zinc and 1.4 times more Water than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.5 times more Copper and 13 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Frozen Potato Puffs, Unprepared have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 6.1 times more Sugars and 1.5 times more Protein than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 5.2 times more Energy, 23.5 times more Fat, 12.4 times more Saturated Fat, 3.7 times more Omega 3, 59.2 times more Omega 6 and 3.7 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Frozen Potato Puffs, Unprepared have similar amounts of Fiber per 1 kg.
• Both Raw Broccoli as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.