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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	4.38% 127kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	42.3% 41g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	95% 124g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	% 0.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	36% 13.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	25% 14g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Potato Puffs	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	15% 150mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	34.6% 2.77mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 411g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Oven-heated Frozen Potato Puffs per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 2.2 times more Vitamin B2, 2.4 times more Vitamin B9, 10 times more Vitamin C, 5.1 times more Vitamin E and 23.8 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While 1 lb of Oven-heated Frozen Potato Puffs contains 1.3 times more Vitamin B1 and 3.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 2.4 times more Calcium, 1.8 times more Manganese and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• While 1 lb of Oven-heated Frozen Potato Puffs contains 2.3 times more Copper, 1.3 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 42.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Oven-heated Frozen Potato Puffs contain similar levels of Iron and Zinc per one pound.
• 1 pound of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 5.4 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Oven-heated Frozen Potato Puffs.
• While 1 lb of Oven-heated Frozen Potato Puffs contains 6.9 times more Energy, 75.4 times more Fat, 92.1 times more Saturated Fat, 4.9 times more Omega 3, 164.9 times more Omega 6 and 5.1 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6