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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	9.4% 272kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	13.2% 13g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	18% 3.04g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	2.87% 2.1g	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% 0g	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	% 0.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.4% 3g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14% 0.18mg	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	8.15% 32.6μg	10.6% 42.5μg	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	6.3% 5.67mg	63% 57mg	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	2.46% 0.37mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	6.77% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.93μg	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	10.3% 0.82mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	7.83% 0.18mg	20% 0.46mg	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	17% 119mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.48% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oven-heated Frozen Potato Puffs have 1.3 times more Vitamin B1 and 3.2 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B9, 10 times more Vitamin C, 5.1 times more Vitamin E and 23.8 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Oven-heated Frozen Potato Puffs as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oven-heated Frozen Potato Puffs have 1.8 times more Copper, 1.5 times more Phosphorus, 1.6 times more Potassium and 19.3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3.6 times more Calcium, 2.6 times more Manganese, 4.8 times more Selenium and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Boiled Spears Frozen Broccoli contain similar levels of Iron, Magnesium 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 Oven-heated Frozen Potato Puffs have 6.9 times more Energy, 82.3 times more Fat, 92.1 times more Saturated Fat, 4.9 times more Omega 3, 164.9 times more Omega 6 and 5.1 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 5.4 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Oven-heated Frozen Potato Puffs.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6