Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Potato Flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	127% 165g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	9.63% 7g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	31% 11.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Potato Flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	43.5% 6.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	117% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	12.4% 49.6μg	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	124% 112mg	8.38% 7.54mg	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	16% 2.42mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Potato Flour	Recommended Dietary Allowance
Calcium	11% 111mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	43.4% 0.39mg	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	20% 1.6mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83.3% 37.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	58.4% 1986mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Potato Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Potato Flour:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.9 times more Vitamin B2, 2.7 times more Vitamin B9, 14.8 times more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Potato Flour.
• While 7 oz of Potato Flour contain 4.3 times more Vitamin B1, 7.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Potato Flour:

• 7 ounces of Frozen Chopped Broccoli have 2.5 times more Selenium and 14 times more Water than Potato Flour.
• While 7 oz of Potato Flour contain 5.2 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 3.4 times more Phosphorus, 4.7 times more Potassium and 2.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Potato Flour contain similar levels of Calcium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3 times more Omega 3 than Potato Flour.
• While 7 oz of Potato Flour contain 13.7 times more Energy, 17.4 times more Carbohydrate, 2.6 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Potato Flour provide inadequate amounts of Omega 6 in seven ounces.