Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	34% 5.76g	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	38% 49.2g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.77% 0.56g	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	0% 0g	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	% 0.32g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Potato Puffs	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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	29.6% 0.38mg	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	33.2% 133μg	8.43% 33.7μg	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	15.2% 13.7mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	11% 111mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	16.5% 0.15mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	9.58% 0.22mg	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% 99mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.37% 125g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.6 times more Vitamin B2, 3.9 times more Vitamin B9, 8.2 times more Vitamin C, 11.1 times more Vitamin E and 32.4 times more Vitamin K than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 3.5 times more Vitamin B1, 3.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 4.3 times more Calcium, 1.7 times more Iron, 2.6 times more Manganese, 9.3 times more Selenium, 1.8 times more Zinc and 1.5 times more Water than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 2 times more Copper, 1.3 times more Phosphorus and 17.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Potato Puffs contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Fiber and 1.5 times more Protein than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 6.8 times more Energy, 30 times more Fat, 32.2 times more Saturated Fat, 2.2 times more Omega 3, 93.6 times more Omega 6 and 5.2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Chopped Broccoli VS Frozen Potato Puffs

What are the health benefits of Frozen Chopped Broccoli compared to Frozen Potato Puffs?

Frozen chopped broccoli is a nutrient-dense vegetable that is high in vitamins, minerals, and fiber. It is a good source of vitamin C, vitamin K, and folate, and is low in calories. On the other hand, frozen potato puffs are typically high in calories, fat, and sodium, and may not offer the same nutritional benefits as broccoli. Choosing frozen chopped broccoli over potato puffs can help support overall health and provide essential nutrients for optimal well-being.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Frozen Potato Puffs?

You are more likely to lose weight by eating more Frozen Chopped Broccoli than Frozen Potato Puffs. Broccoli is low in calories and high in fiber, making it a great choice for weight loss. Potato puffs, on the other hand, are typically higher in calories and lower in fiber, which may make it harder to lose weight.

Should I eat more Frozen Chopped Broccoli or more Frozen Potato Puffs to gain more muscles while training consistently?

To gain more muscle while training consistently, it is recommended to focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts/seeds. Both frozen chopped broccoli and frozen potato puffs can be part of a balanced diet, but for muscle building, prioritize protein-rich foods and pair them with complex carbohydrates and healthy fats.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Frozen Potato Puffs?

Producing Frozen Chopped Broccoli typically has a lower environmental impact compared to Frozen Potato Puffs. Broccoli requires less water, land, and energy to grow compared to potatoes. Additionally, broccoli is a nutrient-dense vegetable that provides essential vitamins and minerals, making it a more sustainable and eco-friendly choice.