Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
White Potatoes	10%	1%	89%

Macro Nutrients

	Frozen Broccoli Spears	White Potatoes	Recommended Dietary Allowance
Energy	1.4% 41kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	7.75% 4.34g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	White Potatoes	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	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	White Potatoes	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS White Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs White Potatoes:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 3.4 times more Vitamin B2, 5.2 times more Vitamin B9, 7.5 times more Vitamin C, 135 times more Vitamin E and 63.4 times more Vitamin K than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 2.3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and White Potatoes provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs White Potatoes:

• 5 ounces of Frozen Broccoli Spears have 4.6 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese and 6.3 times more Selenium than White Potatoes.
• While 5 oz of Raw Whole White Potatoes contain 3.2 times more Copper, 1.3 times more Magnesium and 1.6 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and White Potatoes contain similar levels of Phosphorus, Zinc and Water per five ounces.
• 5 ounces of White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 12.5 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 2.4 times more Energy and 2.9 times more Carbohydrate than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of White Potatoes provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Whole White Potatoes provide inadequate amounts of Omega 6 in five ounces.