Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Potato Skin	Recommended Dietary Allowance
Energy	2% 57.5kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	26.3% 34g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11% 6.07g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	4.96% 20μg	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	151% 136mg	11.5% 10.3mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	194% 1.74mg	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	18% 1.43mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	115% 2.66mg	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	16.7% 117mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Potato Skin per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 9.4 times more Vitamin B9 and 13.1 times more Vitamin C than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 2.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Broccoli Spears.
• 7 ounces of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 6.3 times more Selenium than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 24.4 times more Copper, 8.4 times more Iron, 1.9 times more Magnesium, 5.2 times more Manganese, 1.6 times more Potassium and 1.3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Potato Skin contain similar levels of Calcium, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 12.5 times more Omega 3 than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 2.7 times more Energy and 3.2 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in seven ounces.