Comparing Nutrients in 1 pound Frozen Potato Puffs VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Potato Puffs	Broccoli Raab	Recommended Dietary Allowance
Energy	28% 807kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	65.8% 1.05g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 0.5g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.23mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.64mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.9% 59mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.7% 285g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Potato Puffs versus 1 lb of 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 Broccoli Raab:

• 1 pound of Frozen Potato Puffs has 1.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.1 times more Vitamin B2, 4.9 times more Vitamin B9, 2.9 times more Vitamin C, 14.7 times more Vitamin E and 89.6 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Broccoli Raab provide similar amounts of Vitamin B1 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Potato Puffs has 1.8 times more Copper, 1.3 times more Potassium and 13 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 8.3 times more Calcium, 4.6 times more Iron, 1.4 times more Magnesium, 3.6 times more Manganese, 3 times more Zinc and 1.5 times more Water than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Broccoli Raab contain similar levels of Phosphorus per one pound.
• 1 pound of Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Frozen Potato Puffs, Unprepared as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Potato Puffs has 8.1 times more Energy, 17.8 times more Fat, 17.1 times more Saturated Fat, 1.2 times more Omega 3, 100 times more Omega 6 and 8.7 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.6 times more Protein than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6