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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Frozen Broccoli Spears	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.4% 41kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	5.83% 7.6g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	NA	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	NA	% 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	7.75% 4.34g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	5.8% 58mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	43.8% 656mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.47% 128g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Oven-heated Frozen Potato Puffs per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 3.1 times more Vitamin B2, 1.4 times more Vitamin B6, 4.1 times more Vitamin B9, 17.1 times more Vitamin C, 5.2 times more Vitamin E and 27.4 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While 5 oz of Oven-heated Frozen Potato Puffs contain 3.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 2.9 times more Calcium, 1.2 times more Iron, 2 times more Manganese, 4.8 times more Selenium and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• While 5 oz of Oven-heated Frozen Potato Puffs contain 2.2 times more Copper, 1.4 times more Phosphorus and 27.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Oven-heated Frozen Potato Puffs contain similar levels of Magnesium, Potassium and Zinc per five ounces.
• 5 ounces of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 5.4 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Oven-heated Frozen Potato Puffs.
• While 5 oz of Oven-heated Frozen Potato Puffs contain 6.6 times more Energy, 26.6 times more Fat, 31.9 times more Saturated Fat, 1.6 times more Omega 3, 57.9 times more Omega 6 and 5.1 times more Carbohydrate than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6