Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Russet Potatoes	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	27.6% 36g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.7% 1.23g	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	0.63% 0.46g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	11% 6.15g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Russet Potatoes	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	52.7% 0.68mg	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	27.8% 111μg	6.95% 27.8μg	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	88.4% 79.6mg	12.6% 11.3mg	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	17.5% 2.6mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Russet Potatoes	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	22.7% 0.2mg	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% 1.2mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	13.5% 0.31mg	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	14% 97mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	24.3% 828mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Russet Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Russet Potatoes:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.5 times more Vitamin B2, 4 times more Vitamin B9, 7 times more Vitamin C, 132 times more Vitamin E and 48.9 times more Vitamin K than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Russet Potatoes provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Russet Potatoes:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium and 1.4 times more Manganese than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 3 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium and 2.9 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Russet Potatoes contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Russet Potatoes lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Whole Russet Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 4.2 times more Omega 3, 2.4 times more Sugars, 2.3 times more Fiber and 1.4 times more Protein than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 2.8 times more Energy and 3.4 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Russet Potatoes provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 6 in seven ounces.