Comparing Nutrients in 1 pound Peeled Potatoes Boiled with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peeled Potatoes Boiled with Salt	8%	1%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Peeled Potatoes Boiled with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.5% 390kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	70% 91g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	5.57% 4.04g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	36% 13.6g	38g per day for Men 19-50 years
Protein	14% 7.76g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Peeled Potatoes Boiled with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	45.4% 0.59mg	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	10.2% 41μg	76% 304μg	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	37.3% 33.6mg	284% 256mg	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	0.3% 0.045mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Potatoes Boiled with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	19% 0.17mg	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	17.6% 1.4mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	58% 1.33mg	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	26% 181mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.5% 351g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Potatoes Boiled with Salt VS Frozen Chopped Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Peeled Potatoes Boiled with Salt vs Frozen Chopped Broccoli:

• 1 pound of Peeled Potatoes Boiled with Salt has 1.8 times more Vitamin B1, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 5.1 times more Vitamin B2, 7.4 times more Vitamin B9, 7.6 times more Vitamin C, 122 times more Vitamin E and 36.9 times more Vitamin K than Boiled Peeled Potatoes Flesh with Salt.
• 1 pound of Peeled Potatoes Boiled with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Peeled Potatoes Flesh with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Peeled Potatoes Boiled with Salt vs Frozen Chopped Broccoli:

• 1 pound of Peeled Potatoes Boiled with Salt has 4.4 times more Copper, 1.5 times more Potassium and 10 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 7 times more Calcium, 2.6 times more Iron, 2.1 times more Manganese, 9.3 times more Selenium and 1.8 times more Zinc than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Frozen Chopped Broccoli contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Peeled Potatoes Boiled with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peeled Potatoes Boiled with Salt has 3.3 times more Energy and 4.2 times more Carbohydrate than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 10.5 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Boiled Peeled Potatoes Flesh with Salt.
• 1 pound of Peeled Potatoes Boiled with Salt provide inadequate amounts of Omega 3
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Boiled Peeled Potatoes Flesh with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one pound.