Comparing Nutrients in 5 ounces Chinese Broccoli VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Chinese Broccoli	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	1.35% 0.98g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	13.5% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	NA	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	37% 147μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.6% 42mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 149mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	NA	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	10.5% 0.84mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	8.7% 61mg	NA	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	NA	11mg per day for Men 19-50 years
Water	3.55% 131g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese Broccoli versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chinese Broccoli vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Chinese Broccoli have 17.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Chinese Broccoli vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Chinese Broccoli have 7 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 42.6 times more Sodium than Raw Chinese Broccoli.
• Both Chinese Broccoli and Frozen Roasted Potatoes with Salt contain similar levels of Iron per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Roasted Potatoes with Salt contain 4.9 times more Energy, 5.6 times more Carbohydrate and 1.9 times more Protein than Raw Chinese Broccoli.
• Both Chinese Broccoli and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Chinese Broccoli provide inadequate amounts of Energy