Comparing Nutrients in 500 calories Boiled Broccoli VS Frozen Potato Puffs

Weight per 500 calories

• Boiled Broccoli: 1429g
• Frozen Potato Puffs: 281g

Frozen Potato Puffs, Unprepared have 5.1 times more energy per unit of mass than Boiled and Drained Broccoli, which is above average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Boiled Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	25.2% 24.5g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	12.4% 4g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	48% 8.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	27.4% 20g	1.1% 0.79g	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	14.6% 10.6g	0% 0g	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	% 7g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 0.37g	g per day for Men 19-50 years
Fiber	124% 47g	17% 6.46g	38g per day for Men 19-50 years
Protein	60.7% 34g	9.7% 5.42g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	32.8% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	42% 0.54mg	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	386% 1543μg	12% 47.8μg	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	1030% 927mg	21.5% 19.4mg	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	138% 20.7mg	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	5.85% 7.02μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	57% 571mg	3.65% 36.5mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	23.4% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	13.6% 0.31mg	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	137% 957mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	1.53% 0.84μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	4.77% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Frozen Potato Puffs:

• Boiled and Drained Broccoli has more Vitamin A, 1.7 times more Vitamin B1, 10.3 times more Vitamin B2, 1.5 times more Vitamin B3, 5.4 times more Vitamin B5, 5.2 times more Vitamin B6, 32.3 times more Vitamin B9, 47.8 times more Vitamin C, 67 times more Vitamin E and 287 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• Both Boiled and Drained Broccoli as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Frozen Potato Puffs:

• Boiled and Drained Broccoli has 15.6 times more Calcium, 4.1 times more Copper, 7.2 times more Iron, 6.7 times more Magnesium, 8.9 times more Manganese, 5.3 times more Phosphorus, 6 times more Potassium, 27.1 times more Selenium, 8.8 times more Zinc and 7.2 times more Water than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 2.1 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 2.6 times more Omega 3, 1.5 times more Carbohydrate, 25.2 times more Sugars, more Fructose, 7.3 times more Fiber and 6.3 times more Protein than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 4.2 times more Fat, 3.5 times more Saturated Fat and 11.2 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Potato Puffs, Unprepared have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Broccoli as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.