Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS 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	1.27% 37kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	24% 4.1g	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	27% 35g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	0.55% 0.4g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	11% 4.25g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	7.1% 4g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	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	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	21% 0.27mg	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	6.02% 24μg	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	11% 9.8mg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	12% 0.11mg	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	14.4% 1.15mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	6.84% 0.16mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	40.4% 607mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen Potato Puffs per 5 oz

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

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

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.6 times more Vitamin B2, 3.9 times more Vitamin B9, 8.2 times more Vitamin C, 11.1 times more Vitamin E and 32.4 times more Vitamin K than Frozen Potato Puffs.
• While 5 oz of Frozen Potato Puffs, Unprepared contain 3.5 times more Vitamin B1, 3.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 4.3 times more Calcium, 1.7 times more Iron, 2.6 times more Manganese, 9.3 times more Selenium, 1.8 times more Zinc and 1.5 times more Water than Frozen Potato Puffs.
• While 5 oz of Frozen Potato Puffs, Unprepared contain 2 times more Copper, 1.3 times more Phosphorus and 17.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Potato Puffs contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Fiber and 1.5 times more Protein than Frozen Potato Puffs.
• While 5 oz of Frozen Potato Puffs, Unprepared contain 6.8 times more Energy, 30 times more Fat, 32.2 times more Saturated Fat, 2.2 times more Omega 3, 93.6 times more Omega 6 and 5.2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6