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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Frozen Potato Puffs has 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 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, Unprepared.
• Both Frozen Potato Puffs and Cooked Broccoli Raab 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 Frozen Potato Puffs, Unprepared as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Potato Puffs has 7.6 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 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, Unprepared.
• Both Frozen Potato Puffs and Cooked Broccoli Raab 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 Frozen Potato Puffs has 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.
• While 1 lb of Cooked Broccoli Raab contains 2 times more Protein than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Cooked Broccoli Raab offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6