Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Frozen O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen O'brien Potatoes	9%	2%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen O'brien Potatoes	Recommended Dietary Allowance
Energy	4.07% 118kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	61% 79.2g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	NA	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	73% 0.95mg	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	76% 304μg	9.07% 36.3μg	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	284% 256mg	57% 51.3mg	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen O'brien Potatoes	Recommended Dietary Allowance
Calcium	25.4% 254mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	64% 0.58mg	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	46% 3.67mg	58.4% 4.67mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	23.5% 0.54mg	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	32.4% 227mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen O'brien Potatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Frozen O'brien Potatoes:

• 1 pound of Frozen Chopped Broccoli has 7.4 times more Vitamin A, 2.1 times more Vitamin B2, 8.4 times more Vitamin B9 and 5 times more Vitamin C than Frozen O'brien Potatoes.
• While 1 lb of Unprepared Frozen O'brien Potatoes contains 2.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen O'brien Potatoes provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Frozen O'brien Potatoes have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Unprepared Frozen O'brien Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Frozen O'brien Potatoes:

• 1 pound of Frozen Chopped Broccoli has 4.3 times more Calcium, 2.5 times more Manganese, 2.3 times more Selenium and 1.7 times more Zinc than Frozen O'brien Potatoes.
• While 1 lb of Unprepared Frozen O'brien Potatoes contains 3.3 times more Copper, 1.3 times more Iron and 1.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen O'brien Potatoes contain similar levels of Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Frozen O'brien Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 8.8 times more Omega 3, 1.6 times more Fiber and 1.5 times more Protein than Frozen O'brien Potatoes.
• While 1 lb of Unprepared Frozen O'brien Potatoes contains 2.9 times more Energy and 3.7 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 pound of Frozen O'brien Potatoes provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Unprepared Frozen O'brien Potatoes provide inadequate amounts of Omega 6 in one pound.