Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Chopped Broccoli	Potato Skin	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	19% 24.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	36.5% 0.47mg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Potato Skin	Recommended Dietary Allowance
Calcium	11% 111mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	24% 820mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.47% 165g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 3.9 times more Vitamin B9 and 4.9 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Calcium, 1.3 times more Phosphorus, 9.3 times more Selenium and 1.4 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 11.1 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 2 times more Manganese and 1.9 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 10.5 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.2 times more Energy and 2.6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Potato Skin

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

Frozen chopped broccoli is a nutrient-dense vegetable that is high in vitamins C, K, and A, as well as fiber and antioxidants. It can support a healthy immune system, aid in digestion, and promote overall health. On the other hand, potato skins are a good source of fiber and certain vitamins and minerals, but they are also high in carbohydrates and calories. Overall, frozen chopped broccoli may offer more health benefits compared to potato skins due to its lower calorie content and higher nutrient density.

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

Both frozen chopped broccoli and potato skin can be healthy additions to a weight loss diet, but broccoli is generally lower in calories and higher in fiber, making it a better choice for weight loss. Broccoli is also a good source of vitamins and minerals, while potato skin is higher in calories and carbohydrates. Incorporating more broccoli into your meals can help you feel full and satisfied while consuming fewer calories, which may aid in weight loss.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen chopped broccoli and potato skin are nutritious options, but for muscle building, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, quinoa, and nuts/seeds. Incorporating a variety of these protein-rich plant foods into your diet will support muscle growth and recovery.

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

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Potato Skin. Broccoli requires less water, land, and energy to grow, and it also produces fewer greenhouse gas emissions. Additionally, broccoli is a nutrient-dense vegetable that provides essential vitamins and minerals, making it a more sustainable choice for both the environment and your health.