Comparing Nutrients in 7 ounces Broccoli Raab VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Broccoli Raab	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	38% 49.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.26g	g per day for Men 19-50 years
Fiber	14% 5.36g	12% 4.56g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.37% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Frozen Potato Puffs:

• 7 ounces of Broccoli Raab have more Vitamin A, 2.1 times more Vitamin B2, 4.9 times more Vitamin B9, 2.9 times more Vitamin C, 14.7 times more Vitamin E and 89.6 times more Vitamin K than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 1.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Potato Puffs provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Broccoli Raab 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 Broccoli Raab vs Frozen Potato Puffs:

• 7 ounces of Broccoli Raab have 8.3 times more Calcium, 4.6 times more Iron, 1.4 times more Magnesium, 3.6 times more Manganese, 3 times more Zinc and 1.5 times more Water than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 1.8 times more Copper, 1.3 times more Potassium and 13 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Potato Puffs contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Frozen Potato Puffs, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.6 times more Protein than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 8.1 times more Energy, 17.8 times more Fat, 17.1 times more Saturated Fat, 100 times more Omega 6 and 8.7 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Potato Puffs offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Raab VS Frozen Potato Puffs

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

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of fiber and antioxidants. On the other hand, frozen potato puffs are typically high in calories, unhealthy fats, and sodium, with little nutritional value. Choosing broccoli raab over frozen potato puffs can provide more health benefits, including better digestion, improved immunity, and overall well-being.

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

You can lose weight easier by eating more Broccoli Raab as it is a nutrient-dense, low-calorie vegetable that is high in fiber and vitamins. Frozen Potato Puffs, on the other hand, are typically high in calories, fat, and processed ingredients, which may hinder weight loss efforts.

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

To gain more muscles while training consistently, it is recommended to focus on consuming nutrient-dense foods that are high in protein, vitamins, and minerals. Broccoli Raab is a great choice as it is rich in protein, iron, and vitamin C, which are important for muscle growth and recovery. Frozen Potato Puffs, on the other hand, are typically high in unhealthy fats and low in essential nutrients. Therefore, it is better to prioritize consuming more Broccoli Raab over Frozen Potato Puffs to support muscle growth and overall health.

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

Broccoli Raab has a lower environmental impact compared to Frozen Potato Puffs. Broccoli Raab requires less water, land, and energy to produce, and it produces fewer greenhouse gas emissions. Additionally, Broccoli Raab is a nutrient-dense vegetable that provides essential vitamins and minerals, making it a more sustainable and nutritious choice.