Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Broccoli Spears	Potato Flour	Recommended Dietary Allowance
Energy	4.54% 132kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Potato Flour	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Potato Flour	Recommended Dietary Allowance
Calcium	18.6% 186mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Potato Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Potato Flour:

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 2.2 times more Vitamin B2, 3.8 times more Vitamin B9, 18 times more Vitamin C, 5.4 times more Vitamin E and more Vitamin K than Potato Flour.
• While 1 lb of Potato Flour contains 3.2 times more Vitamin B1, 7.6 times more Vitamin B3, 2 times more Vitamin B5 and 4.4 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 pound of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 1.7 times more Selenium and 13.9 times more Water than Potato Flour.
• While 1 lb of Potato Flour contains 1.6 times more Calcium, 5.5 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 2.8 times more Phosphorus, 4 times more Potassium, 3.2 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Potato Flour contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 3.6 times more Omega 3 than Potato Flour.
• While 1 lb of Potato Flour contains 12.3 times more Energy, 15.5 times more Carbohydrate, 2.4 times more Sugars, 2 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Potato Flour provide inadequate amounts of Omega 6 in one pound.