Comparing Nutrients in 5 ounces Broccoli VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.66% 48kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	27% 35g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.18g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	7.14% 4g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	40.4% 607mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.4% 89g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 3.7 times more Vitamin B9, 12.9 times more Vitamin C, 7.1 times more Vitamin E and 40.6 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 2.6 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 3.6 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.3 times more Potassium, 8.3 times more Selenium, 1.6 times more Zinc and 1.4 times more Water than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.5 times more Copper and 13 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Frozen Potato Puffs, Unprepared have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 6.1 times more Sugars and 1.5 times more Protein than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 5.2 times more Energy, 23.5 times more Fat, 12.4 times more Saturated Fat, 3.7 times more Omega 3, 59.2 times more Omega 6 and 3.7 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Frozen Potato Puffs, Unprepared have similar amounts of Fiber per 5 oz.
• Both Raw Broccoli as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.