Comparing Nutrients in 300 calories Frozen O'brien Potatoes VS Frozen Chopped Broccoli

Weight per 300 calories

• Frozen O'brien Potatoes: 395g
• Frozen Chopped Broccoli: 1154g

Frozen O'brien Potatoes have 2.9 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.

Which food has more nutrients per 300 calories - Frozen O'brien Potatoes or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen O'brien Potatoes	9%	2%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen O'brien Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.96% 0.047g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	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	19.7% 7.5g	91% 34.6g	38g per day for Men 19-50 years
Protein	13% 7.22g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Frozen O'brien Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.07% 27.6μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.83mg	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	7.9% 31.6μg	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	49.6% 44.6mg	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

	Frozen O'brien Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.13% 51.3mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	55.7% 0.5mg	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	51% 4.07mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	27.6% 193mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	29% 983mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.74μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	8.7% 130mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	8.53% 316g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen O'brien Potatoes vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 21.7 times more Vitamin A, 2.9 times more Vitamin B1, 6.2 times more Vitamin B2, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 24.5 times more Vitamin B9 and 14.6 times more Vitamin C than Unprepared Frozen O'brien Potatoes.
• Both Unprepared Frozen O'brien Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 300 kcal.
• Both Unprepared Frozen O'brien Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen O'brien Potatoes vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 12.6 times more Calcium, 2.3 times more Iron, 2.9 times more Magnesium, 7.2 times more Manganese, 3 times more Phosphorus, 2.5 times more Potassium, 6.8 times more Selenium, 2.1 times more Sodium, 4.8 times more Zinc and 3.3 times more Water than Unprepared Frozen O'brien Potatoes.
• Both Unprepared Frozen O'brien Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Unprepared Frozen O'brien Potatoes have 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.1 times more Fat, 25.6 times more Omega 3, 4.6 times more Fiber and 4.5 times more Protein than Unprepared Frozen O'brien Potatoes.
• Both Unprepared Frozen O'brien Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
• Both Unprepared Frozen O'brien Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.