Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Russet Potatoes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.16% 0.16g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	% 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	9.96% 5.58g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Russet 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	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	5.04% 0.065mg	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	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Russet Potatoes	Recommended Dietary Allowance
Calcium	11% 111mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	21.3% 1.7mg	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	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% 99mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	24.3% 828mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.2% 156g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Russet Potatoes:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.9 times more Vitamin B2, 4.8 times more Vitamin B9, 9.9 times more Vitamin C, 122 times more Vitamin E and 45.1 times more Vitamin K than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Russet Potatoes:

• 7 ounces of Frozen Chopped Broccoli have 4.3 times more Calcium, 1.9 times more Manganese, 7 times more Selenium and 1.7 times more Zinc than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 2.7 times more Copper, 1.3 times more Magnesium and 2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Russet Potatoes contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 10.5 times more Omega 3, 2.3 times more Fiber and 1.3 times more Protein than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 3 times more Energy and 3.8 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Russet Potatoes provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Russet Potatoes

What are the health benefits of Frozen Chopped Broccoli compared to Russet 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 can support immune function, bone health, and digestion. On the other hand, russet potatoes are a good source of potassium, vitamin C, and fiber, but they are higher in carbohydrates and lower in other essential nutrients compared to broccoli. Overall, frozen chopped broccoli is a healthier option due to its higher nutrient content and lower calorie density.

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

Both frozen chopped broccoli and russet 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. Broccoli is also packed with essential nutrients like vitamin C, vitamin K, and folate. Incorporating more broccoli into your meals can help you feel full and satisfied while supporting your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both frozen chopped broccoli and russet potatoes are nutritious choices, but for muscle gain, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, lentils, quinoa, and edamame. Incorporating a variety of plant-based protein sources into your diet will support muscle growth and recovery.

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

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Russet 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 and eco-friendly choice.