Comparing Nutrients in 5 ounces Russet Potatoes VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Russet Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.86% 112kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.45% 0.33g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	19% 0.25mg	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	4.96% 20μg	33.3% 133μg	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	8.98% 8.08mg	108% 97mg	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	0.094% 0.014mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	5.67% 0.051mg	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	15.2% 1.2mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	15.8% 0.36mg	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	11% 78mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	10.4% 354mg	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	0.47% 7.1mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3% 111g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Russet Potatoes vs Frozen Broccoli Spears:

• 5 ounces of Russet Potatoes have 2.2 times more Vitamin B3, 1.2 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 3.5 times more Vitamin B2, 6.7 times more Vitamin B9, 12 times more Vitamin C, 135 times more Vitamin E and 56.3 times more Vitamin K than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Whole Russet Potatoes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Russet Potatoes vs Frozen Broccoli Spears:

• 5 ounces of Russet Potatoes have 2.9 times more Copper, 1.4 times more Magnesium and 1.7 times more Potassium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 3.2 times more Calcium, 1.6 times more Manganese and 4.8 times more Selenium than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Frozen Broccoli Spears contain similar levels of Iron, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Russet Potatoes have 2.7 times more Energy and 3.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 12.5 times more Omega 3, 2.4 times more Sugars, 2.3 times more Fiber and 1.4 times more Protein than Raw Whole Russet Potatoes.
• 5 ounces of Russet Potatoes provide inadequate amounts of Omega 3
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Whole Russet Potatoes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in five ounces.