Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli with Salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Spears Frozen Broccoli with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.3% 0.22g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	9% 6.53g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25% 14g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	74% 0.96mg	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	34% 136μg	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	376% 451μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	23% 231mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	87.7% 0.79mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	34% 0.78mg	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	35.6% 249mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	78.6% 1179mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 411g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli with Salt VS Baked Red Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli with Salt versus 1 lb of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli with Salt vs Baked Red Potatoes:

• 1 pound of Boiled Spears Frozen Broccoli with Salt has 56 times more Vitamin A, 1.6 times more Vitamin B2, 3.2 times more Vitamin C, 16.5 times more Vitamin E and 35.5 times more Vitamin K than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 1.3 times more Vitamin B1, 3.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Baked Red Potatoes provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli with Salt vs Baked Red Potatoes:

• 1 pound of Boiled Spears Frozen Broccoli with Salt has 5.7 times more Calcium, 1.9 times more Manganese and 21.7 times more Sodium than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 4 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus, 3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Baked Red Potatoes contain similar levels of Iron and Water per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli with Salt has 2.8 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 3.1 times more Energy and 3.7 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli with Salt.
• 1 pound of Boiled Spears Frozen Broccoli with Salt provide inadequate amounts of Energy
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 6 in one pound.