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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Broccoli Raab	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.08% 31kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.1% 4.04g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	% 0.27g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.11g	g per day for Men 19-50 years
Fiber	10% 3.83g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	15.3% 153mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	43.8% 656mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.3% 84.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Broccoli Raab 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 Broccoli Raab vs Oven-heated Frozen Potato Puffs:

• 5 ounces of Broccoli Raab have more Vitamin A, 2.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B6, 3.6 times more Vitamin B9, 5.1 times more Vitamin C, 6.2 times more Vitamin E and 60.5 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• Both Broccoli Raab and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Broccoli Raab 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 Broccoli Raab vs Oven-heated Frozen Potato Puffs:

• 5 ounces of Broccoli Raab have 7.7 times more Calcium, 3.7 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 2.6 times more Zinc and 1.6 times more Water than Oven-heated Frozen Potato Puffs.
• While 5 oz of Oven-heated Frozen Potato Puffs contain 1.9 times more Copper, 1.5 times more Potassium and 14 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Oven-heated Frozen Potato Puffs contain similar levels of Phosphorus per five ounces.
• 5 ounces of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 1.4 times more Fiber and 1.5 times more Protein than Oven-heated Frozen Potato Puffs.
• While 5 oz of Oven-heated Frozen Potato Puffs contain 8.7 times more Energy, 18.5 times more Fat, 20 times more Saturated Fat, 73.9 times more Omega 6 and 9.6 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Oven-heated Frozen Potato Puffs offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6