Comparing Nutrients in 1 pound Potato Flour VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Potato Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	56% 1619kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 377g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	22% 16g	9.2% 6.67g	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	70.4% 26.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	56% 31.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.5mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.8% 4.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	63.5% 254μg	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	19% 17.2mg	202% 182mg	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	7.56% 1.13mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	29.5% 295mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	17% 0.15mg	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	78.2% 6.26mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 85.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	109% 762mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Flour vs Cooked Chopped Frozen Broccoli:

• 1 pound of Potato Flour has 4.1 times more Vitamin B1, 7.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.9 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.6 times more Vitamin B2, 2.2 times more Vitamin B9, 10.6 times more Vitamin C, 5.3 times more Vitamin E and more Vitamin K than Potato Flour.
• 1 pound of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Potato Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Potato Flour has 2 times more Calcium, 5.8 times more Copper, 2.3 times more Iron, 5 times more Magnesium, 1.4 times more Manganese, 3.4 times more Phosphorus, 7 times more Potassium, 1.6 times more Selenium, 5 times more Sodium and 1.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 13.9 times more Water than Potato Flour.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Flour has 12.8 times more Energy, 15.5 times more Carbohydrate, 2.4 times more Sugars, 2 times more Fiber and 2.2 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Potato Flour and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Potato Flour as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.