Comparing Nutrients in 1 pound Boiled Broccoli VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Boiled Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	5.47% 159kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	42.3% 41g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	57.2% 9.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	95% 124g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	1.7% 1.22g	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	4.63% 3.36g	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	% 2.22g	% 0.86g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.36g	g per day for Men 19-50 years
Fiber	39.4% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	42.2% 0.55mg	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	122% 490μg	26% 104μg	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	327% 294mg	20% 18mg	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	44% 6.58mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	18% 181mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0.71% 28.6μg	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	38% 3.04mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	25% 0.58mg	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	43.4% 304mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 405g	7.3% 271g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Oven-heated Frozen Potato Puffs:

• Boiled and Drained Broccoli has more Vitamin A, 3.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 4.7 times more Vitamin B9, 16.2 times more Vitamin C, 5.6 times more Vitamin E and 38.1 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Broccoli as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Oven-heated Frozen Potato Puffs:

• Boiled and Drained Broccoli has 2.9 times more Calcium, 1.2 times more Magnesium, 1.5 times more Manganese, 4 times more Selenium, 1.5 times more Zinc and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Copper, 1.3 times more Phosphorus and 11.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Oven-heated Frozen Potato Puffs have similar amounts of Iron and Potassium per 1 lb.
• Both Boiled and Drained Broccoli as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 5.1 times more Sugars, more Fructose and 1.7 times more Fiber than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 5.5 times more Energy, 22.1 times more Fat, 21 times more Saturated Fat, 1.7 times more Omega 3, 42 times more Omega 6 and 3.8 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Oven-heated Frozen Potato Puffs have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Broccoli as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.