Comparing Nutrients in 1 kilogram White Potatoes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	White Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	23.8% 690kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	16% 11.5g	18.6% 13.5g	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	4.7% 3.4g	11.4% 8.3g	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	% 5.3g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	30% 17g	50% 28g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	100% 1.3mg	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	45% 180μg	168% 670μg	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	101% 91mg	627% 564mg	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	0.67% 0.1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9% 90mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	42.2% 0.38mg	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	65% 5.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	128% 2.94mg	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	88.6% 620mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22% 816g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Frozen Chopped Broccoli per 1 kg

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

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

• 1 kilogram of White Potatoes has 1.3 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.8 times more Vitamin B2, 3.7 times more Vitamin B9, 6.2 times more Vitamin C, 122 times more Vitamin E and 50.7 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Whole White Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of White Potatoes has 3.1 times more Copper, 1.2 times more Phosphorus and 1.9 times more Potassium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 6.2 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 9.3 times more Selenium and 1.7 times more Zinc than Raw Whole White Potatoes.
• Both White Potatoes and Frozen Chopped Broccoli contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Potatoes has 2.7 times more Energy and 3.3 times more Carbohydrate than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 10.5 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Raw Whole White Potatoes.
• 1 kilogram of White Potatoes provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Whole White Potatoes as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.