Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
White Potatoes	10%	1%	89%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	White Potatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.85% 0.15g	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	55% 71.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	7.2% 5.2g	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	2.13% 1.54g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.27g	g per day for Men 19-50 years
Fiber	36% 13.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	25% 14g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	White Potatoes	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	30.2% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	71% 0.92mg	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	20.4% 81.6μg	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	46% 41.3mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	White Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	58.5% 0.53mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	28.6% 0.66mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 411g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS White Potatoes per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 2.4 times more Vitamin B2, 3.1 times more Vitamin B9, 4.4 times more Vitamin C, 132 times more Vitamin E and 55.1 times more Vitamin K than White Potatoes.
• While 1 lb of Raw Whole White Potatoes contains 1.3 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and White Potatoes provide similar amounts of Vitamin B5 per one pound.
• 1 pound of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 3.7 times more Calcium and 1.5 times more Manganese than White Potatoes.
• While 1 lb of Raw Whole White Potatoes contains 3.4 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 2.9 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and White Potatoes contain similar levels of Iron, Zinc and Water per one pound.
• 1 pound of White Potatoes lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.2 times more Omega 3, 1.3 times more Sugars, 1.3 times more Fiber and 1.8 times more Protein than White Potatoes.
• While 1 lb of Raw Whole White Potatoes contains 2.5 times more Energy and 2.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of White Potatoes provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Whole White Potatoes provide inadequate amounts of Omega 6 in one pound.