Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	3.9% 113kcal	28% 807kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	20% 6.43g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	65.8% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	86.5% 112g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	1.75% 1.27g	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	1.5% 1.1g	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	% 1.04g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.59g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	31% 17.4g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	51.5% 8.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	53% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	67.7% 0.88mg	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	80.5% 322μg	19.3% 77μg	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	186% 168mg	34.8% 31.3mg	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	76.5% 11.5mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	53.5% 535mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	37.8% 0.34mg	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	72% 5.76mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	22% 0.5mg	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	53% 372mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	129% 1941mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.2% 415g	7.7% 285g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Frozen Potato Puffs per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Frozen Potato Puffs:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 2.3 times more Vitamin B2, 4.2 times more Vitamin B9, 5.4 times more Vitamin C, 23 times more Vitamin E and 102.4 times more Vitamin K than Frozen Potato Puffs.
• While 1 lb of Frozen Potato Puffs, Unprepared contains 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Potato Puffs provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Broccoli Raab as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Frozen Potato Puffs:

• 1 pound of Cooked Broccoli Raab has 9.1 times more Calcium, 2.7 times more Iron, 1.7 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 4.3 times more Selenium, 2.1 times more Zinc and 1.5 times more Water than Frozen Potato Puffs.
• While 1 lb of Frozen Potato Puffs, Unprepared contains 7.6 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Potato Puffs contain similar levels of Copper per one pound.
• 1 pound of Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 1.2 times more Fiber and 2 times more Protein than Frozen Potato Puffs.
• While 1 lb of Frozen Potato Puffs, Unprepared contains 7.1 times more Energy, 16.8 times more Fat, 15.9 times more Saturated Fat, 93.6 times more Omega 6 and 7.9 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Potato Puffs offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6