Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.27% 37kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	18% 3.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	0.53% 0.38g	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	1.62% 1.18g	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	% 1.06g	% 0.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.1% 4g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13% 0.17mg	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	23.7% 95μg	8.15% 32.6μg	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	89% 80mg	6.3% 5.67mg	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	11.5% 1.73mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.93μg	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	14.4% 1.15mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	7.83% 0.18mg	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	10% 71mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	43.8% 656mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.3% 84.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Oven-heated Frozen Potato Puffs:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 2.6 times more Vitamin B2, 2.9 times more Vitamin B9, 14.1 times more Vitamin C, 4.7 times more Vitamin E and 21.9 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Vitamin B1 and 3.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Oven-heated Frozen Potato Puffs:

• Frozen Chopped Broccoli, Unprepared has 4 times more Calcium, 1.4 times more Iron, 2.3 times more Manganese, 7 times more Selenium, 1.6 times more Zinc and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2.1 times more Copper, 1.7 times more Phosphorus, 1.4 times more Potassium and 19.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 5 times more Sugars, more Fructose, 1.5 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 7.4 times more Energy, 31.2 times more Fat, 37.7 times more Saturated Fat, 2 times more Omega 3, 69.2 times more Omega 6 and 5.7 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.