Comparing Nutrients in 300 calories Microwaved Potato Flesh with Salt VS Frozen Chopped Broccoli

Weight per 300 calories

• Microwaved Potato Flesh with Salt: 300g
• Frozen Chopped Broccoli: 1154g

Microwaved Potato Flesh with Salt has 3.8 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Microwaved Potato Flesh with Salt or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh with Salt	8%	1%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Microwaved Potato Flesh with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	42.4% 55g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.6% 4.8g	91% 34.6g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.5% 4.88mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	115% 1.5mg	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	9% 36μg	193% 773μg	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	50.3% 45.3mg	723% 651mg	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	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.5% 15mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	48.7% 0.44mg	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	15.4% 1.23mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	147% 3.4mg	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	46.7% 327mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	36.3% 1233mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	5.96% 221g	28.5% 1055g	3700g per day for Men 19-50 years

Microwaved Potato Flesh With Salt VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Microwaved Potato Flesh with Salt or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Microwaved Potato Flesh with Salt vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.6 times more Vitamin B1, 14.8 times more Vitamin B2, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 21.5 times more Vitamin B9 and 14.4 times more Vitamin C than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Microwaved Potato Flesh with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Microwaved Potato Flesh with Salt vs Frozen Chopped Broccoli:

• 300 calories of Microwaved Potato Flesh with Salt have 1.6 times more Copper and 2.6 times more Sodium than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 43.1 times more Calcium, 7.6 times more Iron, 2.8 times more Magnesium, 6.7 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 26.9 times more Selenium, 5.6 times more Zinc and 4.8 times more Water than Microwaved Potato Flesh with Salt.
• 300 calories of Microwaved Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Microwaved Potato Flesh with Salt have 1.3 times more Carbohydrate than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 40.4 times more Omega 3, 7.2 times more Fiber and 5.1 times more Protein than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Microwaved Potato Flesh with Salt provide inadequate amounts of Omega 3
• Both Microwaved Potato Flesh with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 300 calories.