Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Red Potatoes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.51% 0.087g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.53% 2.56g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Red Potatoes	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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	26% 0.34mg	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	8.93% 35.7μg	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	19% 17mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Red Potatoes	Recommended Dietary Allowance
Calcium	11% 111mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	29.5% 0.27mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	12% 0.28mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Red Potatoes per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.1 times more Vitamin B2, 3.7 times more Vitamin B9, 6.6 times more Vitamin C, 122 times more Vitamin E and 28 times more Vitamin K than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Red Potatoes provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 5.6 times more Calcium, 2.1 times more Manganese, 5.6 times more Selenium and 1.5 times more Zinc than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 3.5 times more Copper and 2.1 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Red Potatoes contain similar levels of Iron, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Red Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 7.5 times more Omega 3, 1.8 times more Fiber and 1.5 times more Protein than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 2.7 times more Energy and 3.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Red Potatoes provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Red Potatoes

What are the health benefits of Frozen Chopped Broccoli compared to Red Potatoes?

Frozen chopped broccoli is a nutrient-dense vegetable that is high in vitamins C, K, and A, as well as fiber and antioxidants. It is low in calories and can support overall health, including immune function and digestion. On the other hand, red potatoes are a good source of vitamin C, potassium, and fiber, but they are higher in calories and carbohydrates compared to broccoli. Both foods can be part of a healthy diet, but broccoli may offer more health benefits due to its lower calorie content and higher nutrient density.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Red Potatoes?

Both frozen chopped broccoli and red potatoes can be part of a healthy weight loss diet. However, broccoli is lower in calories and higher in fiber, making it a more weight-loss-friendly option compared to red potatoes, which are higher in calories and carbohydrates. Including more broccoli in your diet can help you feel full on fewer calories, making it easier to lose weight.

Should I eat more Frozen Chopped Broccoli or more Red Potatoes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a balanced diet that includes a variety of plant-based protein sources. Both frozen chopped broccoli and red potatoes can be part of a muscle-building diet. Broccoli is a good source of protein, fiber, and essential nutrients, while red potatoes provide carbohydrates for energy. To support muscle growth, aim to include a mix of plant-based proteins such as legumes, nuts, seeds, and whole grains in your diet along with a variety of fruits and vegetables.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Red Potatoes?

Frozen chopped broccoli has a lower environmental impact compared to red potatoes. Broccoli requires less water, land, and energy to grow, and it 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.