Comparing Nutrients in 7 ounces Chinese Broccoli VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Chinese Broccoli	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.13% 9.27g	40% 52g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	1.9% 1.37g	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	13.6% 5.16g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	19% 171μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	51.6% 206μg	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	65.3% 58.7mg	3.75% 3.37mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 177μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	21% 208mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	14.6% 1.17mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	12% 85.3mg	NA	700mg per day for Men 19-50 years
Potassium	16% 544mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	NA	11mg per day for Men 19-50 years
Water	4.96% 184g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Broccoli versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chinese Broccoli vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Chinese Broccoli have 17.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Chinese Broccoli vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Chinese Broccoli have 7 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 42.6 times more Sodium than Raw Chinese Broccoli.
• Both Chinese Broccoli and Frozen Roasted Potatoes with Salt contain similar levels of Iron per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Roasted Potatoes with Salt contain 4.9 times more Energy, 5.6 times more Carbohydrate and 1.9 times more Protein than Raw Chinese Broccoli.
• Both Chinese Broccoli and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Chinese Broccoli provide inadequate amounts of Energy