Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Frozen Potato Puffs

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Frozen Potato Puffs: 281g

Frozen Potato Puffs, Unprepared have 6.8 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is above average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	25.2% 24.5g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	12.4% 4g	32g per day for Men 19-50 years
Omega 3	126% 2g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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	70.7% 92g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	36% 26g	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	22% 16g	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	% 14.4g	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	152% 57.7g	17% 6.46g	38g per day for Men 19-50 years
Protein	96% 54g	9.7% 5.42g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	32.8% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	2.06% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	5.85% 7.02μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	108% 1077mg	3.65% 36.5mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	23.4% 0.21mg	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	195% 15.6mg	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	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% 962mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	1.53% 0.84μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	4.77% 176g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Frozen Potato Puffs Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Frozen Potato Puffs?

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

• 500 calories of Frozen Chopped Broccoli have more Vitamin A, 2 times more Vitamin B1, 10.8 times more Vitamin B2, 1.8 times more Vitamin B3, 3.3 times more Vitamin B5, 4.6 times more Vitamin B6, 27 times more Vitamin B9, 56 times more Vitamin C, 75.9 times more Vitamin E and 222.1 times more Vitamin K than Frozen Potato Puffs.
• 500 calories of Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Chopped Broccoli have 29.5 times more Calcium, 3.5 times more Copper, 11.8 times more Iron, 7.7 times more Magnesium, 18.1 times more Manganese, 5.3 times more Phosphorus, 5.9 times more Potassium, 63.9 times more Selenium, 12.6 times more Zinc and 10 times more Water than Frozen Potato Puffs.
• While 500 kcal of Frozen Potato Puffs, Unprepared contain 2.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 500 calories of Frozen Potato Puffs lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 3.1 times more Omega 3, 1.3 times more Carbohydrate, 33 times more Sugars, more Fructose, 8.9 times more Fiber and 10 times more Protein than Frozen Potato Puffs.
• While 500 kcal of Frozen Potato Puffs, Unprepared contain 4.4 times more Fat, 4.7 times more Saturated Fat and 13.7 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Potato Puffs offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 500 calories of Frozen Potato Puffs provide inadequate amounts of Protein