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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	4.15% 5.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	1.64% 1.2g	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	9.7% 3.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13% 116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.63% 0.099mg	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	NA	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	44.4% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	100% 120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	NA	9.6% 0.086mg	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	8.86% 0.71mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	NA	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.37mg	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	NA	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	NA	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Cooked Chinese Broccoli contain 16.6 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 Frozen Roasted Potatoes with Salt vs Cooked Chinese Broccoli:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.7 times more Potassium and 42.6 times more Sodium than Cooked Chinese Broccoli.
• While 5 oz of Cooked Chinese Broccoli contain 6.7 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Chinese Broccoli contain similar levels of Iron per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 5.8 times more Energy, 6.9 times more Carbohydrate and 1.9 times more Protein than Cooked Chinese Broccoli.
• Both Frozen Roasted Potatoes with Salt and Cooked Chinese Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Chinese Broccoli provide inadequate amounts of Energy