Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Potato Flour	8%	1%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Potato Flour	Recommended Dietary Allowance
Energy	0.9% 26kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	64% 83g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	4.86% 3.52g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	5% 2.8g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Potato Flour	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	9.5% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.25% 0.98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.8% 67μg	6.25% 25μg	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	62.7% 56.4mg	4.22% 3.8mg	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	8.13% 1.22mg	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Potato Flour	Recommended Dietary Allowance
Calcium	5.6% 56mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	22% 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	10% 0.81mg	17.3% 1.38mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	13.6% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	42% 19μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.14% 50mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	29.4% 1001mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.18% 6.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Potato Flour per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Potato Flour:

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, 1.9 times more Vitamin B2, 2.7 times more Vitamin B9, 14.8 times more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Potato Flour.
• While 100 g of Potato Flour contain 4.3 times more Vitamin B1, 7.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Potato Flour:

• 100 grams of Frozen Chopped Broccoli have 2.5 times more Selenium and 14 times more Water than Potato Flour.
• While 100 g of Potato Flour contain 5.2 times more Copper, 1.7 times more Iron, 3.6 times more Magnesium, 3.4 times more Phosphorus, 4.7 times more Potassium and 2.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Potato Flour contain similar levels of Calcium, Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 3 times more Omega 3 than Potato Flour.
• While 100 g of Potato Flour contain 13.7 times more Energy, 17.4 times more Carbohydrate, 2.6 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Potato Flour provide inadequate amounts of Omega 6 in 100 grams.