Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Boiled Broccoli

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Boiled Broccoli: 1429g

Frozen Roasted Potatoes with Salt have 3.6 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	79% 103g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	27% 10.2g	124% 47g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	220% 2.86mg	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	NA	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	NA	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	24.6% 1.97mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	NA	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.77mg	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	NA	137% 957mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	NA	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	7.24% 268g	34.5% 1275g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Boiled Broccoli:

• 500 kcal of Boiled and Drained Broccoli contain 138.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Boiled Broccoli:

• 500 calories of Frozen Roasted Potatoes with Salt have 2 times more Sodium than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 9.7 times more Calcium, 4.9 times more Iron, 2.4 times more Potassium and 4.8 times more Water than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Broccoli contain 7.3 times more Sugars, 4.6 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.