Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Potato Flour	8%	1%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Potato Flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	290% 377g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	22% 16g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	25% 14g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Potato Flour	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.8% 4.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	28.3% 113μg	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	202% 182mg	19% 17.2mg	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	40% 6mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Potato Flour	Recommended Dietary Allowance
Calcium	15% 150mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	99% 0.89mg	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	34.6% 2.77mg	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	61.7% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	191% 85.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.8% 222mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 411g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Potato Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Potato Flour:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.6 times more Vitamin B2, 2.2 times more Vitamin B9, 10.6 times more Vitamin C, 5.3 times more Vitamin E and more Vitamin K than Potato Flour.
• While 1 lb of Potato Flour contains 4.1 times more Vitamin B1, 7.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.9 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 pound of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Potato Flour:

• 1 pound of Cooked Chopped Frozen Broccoli has 13.9 times more Water than Potato Flour.
• While 1 lb of Potato Flour contains 2 times more Calcium, 5.8 times more Copper, 2.3 times more Iron, 5 times more Magnesium, 1.4 times more Manganese, 3.4 times more Phosphorus, 7 times more Potassium, 1.6 times more Selenium, 5 times more Sodium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Potato Flour contains 12.8 times more Energy, 15.5 times more Carbohydrate, 2.4 times more Sugars, 2 times more Fiber and 2.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Potato Flour offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Potato Flour provide inadequate amounts of Omega 6 in one pound.