Comparing Nutrients in 1 pound Potatoes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12% 349kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	61% 79.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	5.13% 3.7g	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	1.63% 1.18g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	36% 13.6g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Potatoes	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	30.6% 0.37mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	17% 68μg	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	99% 89.4mg	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	0.3% 0.045mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	46% 3.67mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	44% 1mg	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	37% 259mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Potatoes 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 Potatoes vs Cooked Chopped Frozen Broccoli:

• 1 pound of Potatoes has 1.5 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.3 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.5 times more Vitamin B2, 3.7 times more Vitamin B9, 2 times more Vitamin C, 132 times more Vitamin E and 44.1 times more Vitamin K than Raw Whole Potatoes.
• Both Potatoes and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Whole Potatoes 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 Potatoes vs Cooked Chopped Frozen Broccoli:

• 1 pound of Potatoes has 3.2 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium and 3 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.8 times more Calcium and 1.5 times more Manganese than Raw Whole Potatoes.
• Both Potatoes and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of Potatoes lack sufficient amounts of Calcium
• Both Raw Whole Potatoes as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potatoes has 2.8 times more Energy and 3.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3, 1.8 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Raw Whole Potatoes.
• 1 pound of Potatoes provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Whole Potatoes as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.