Comparing Nutrients in 1 pound Broccoli VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	5.3% 154kcal	28% 807kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	20% 6.43g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	65.8% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	86.5% 112g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0.59g	g per day for Men 19-50 years
Fiber	31% 11.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	23% 12.8g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	51.5% 8.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	53% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	21.3% 213mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	129% 1941mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 405g	7.7% 285g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 3.7 times more Vitamin B9, 12.9 times more Vitamin C, 7.1 times more Vitamin E and 40.6 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 2.6 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 3.6 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.3 times more Potassium, 8.3 times more Selenium, 1.6 times more Zinc and 1.4 times more Water than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.5 times more Copper and 13 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Frozen Potato Puffs, Unprepared have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 6.1 times more Sugars and 1.5 times more Protein than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 5.2 times more Energy, 23.5 times more Fat, 12.4 times more Saturated Fat, 3.7 times more Omega 3, 59.2 times more Omega 6 and 3.7 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Frozen Potato Puffs, Unprepared have similar amounts of Fiber per 1 lb.
• Both Raw Broccoli as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.