Comparing Nutrients in 1 pound Broccoli Stalks VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Broccoli Stalks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.13g	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	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	24% 13.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	470% 423mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.8% 218mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	NA	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	50% 4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	NA	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	NA	11mg per day for Men 19-50 years
Water	11% 411g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Stalks vs Frozen Roasted Potatoes with Salt:

• 1 pound of Broccoli Stalks has 54.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Broccoli Stalks vs Frozen Roasted Potatoes with Salt:

• 1 pound of Broccoli Stalks has 3.2 times more Calcium, 1.8 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.4 times more Potassium and 11 times more Sodium than Raw Broccoli Stalks.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Stalks has 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 4.5 times more Energy and 5 times more Carbohydrate than Raw Broccoli Stalks.
• 1 pound of Broccoli Stalks provide inadequate amounts of Energy