Comparing Nutrients in 1 kilogram Frozen Potato Puffs VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Potato Puffs	Broccoli Raab	Recommended Dietary Allowance
Energy	61.4% 1780kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	89.8% 87g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	22% 28.5g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	5.24% 3.8g	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	0% 0g	2.34% 1.7g	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	% 1.6g	% 1g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 1.1g	g per day for Men 19-50 years
Fiber	60.5% 23g	71% 27g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.83mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	132% 1.7mg	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	42.5% 170μg	208% 830μg	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	76.7% 69mg	224% 202mg	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	7.33% 1.1mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 130mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	46.7% 0.42mg	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	58.8% 4.7mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	172% 3.95mg	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	91% 640mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	285% 4280mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	17% 628g	25% 926g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Potato Puffs versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Potato Puffs has 1.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 2.1 times more Vitamin B2, 4.9 times more Vitamin B9, 2.9 times more Vitamin C, 14.7 times more Vitamin E and 89.6 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Potato Puffs, Unprepared as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Potato Puffs has 1.8 times more Copper, 1.3 times more Potassium and 13 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 8.3 times more Calcium, 4.6 times more Iron, 1.4 times more Magnesium, 3.6 times more Manganese, 3 times more Zinc and 1.5 times more Water than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Broccoli Raab contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Frozen Potato Puffs, Unprepared as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Potato Puffs has 8.1 times more Energy, 17.8 times more Fat, 17.1 times more Saturated Fat, 1.2 times more Omega 3, 100 times more Omega 6 and 8.7 times more Carbohydrate than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.6 times more Protein than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6