Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
White Potatoes	10%	1%	89%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	White Potatoes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	17% 22.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	2.25% 1.63g	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	0.66% 0.48g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	11% 4.25g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	White Potatoes	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	22% 0.29mg	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	20% 79.4μg	6.38% 25.5μg	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	63% 57mg	14.3% 13mg	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	12.5% 1.87mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	White Potatoes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	18.3% 0.16mg	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	11% 0.86mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	8.94% 0.21mg	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	9.92% 69.5mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS White Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of White Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs White Potatoes:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.4 times more Vitamin B2, 3.1 times more Vitamin B9, 4.4 times more Vitamin C, 132 times more Vitamin E and 55.1 times more Vitamin K than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and White Potatoes provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs White Potatoes:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium and 1.5 times more Manganese than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 3.4 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 2.9 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and White Potatoes contain similar levels of Iron, Zinc and Water per five ounces.
• 5 ounces of White Potatoes lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Whole White Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 4.2 times more Omega 3, 1.3 times more Sugars, 1.3 times more Fiber and 1.8 times more Protein than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 2.5 times more Energy and 2.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of White Potatoes provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Whole White Potatoes provide inadequate amounts of Omega 6 in five ounces.