Comparing Nutrients in 5 ounces Broccoli Stalks VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Broccoli Stalks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.7% 7.43g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.65% 0.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	NA	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	25% 101μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	147% 132mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	NA	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	15.6% 1.25mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	NA	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	NA	11mg per day for Men 19-50 years
Water	3.47% 129g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Stalks versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Stalks vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Broccoli Stalks have 54.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Broccoli Stalks vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Broccoli Stalks have 3.2 times more Calcium, 1.8 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 11 times more Sodium than Raw Broccoli Stalks.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Stalks have 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 4.5 times more Energy and 5 times more Carbohydrate than Raw Broccoli Stalks.
• 5 ounces of Broccoli Stalks provide inadequate amounts of Energy