Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	0.9% 26kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	9.33% 9.05g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	5.18% 1.66g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	12.6% 2.14g	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	21% 27.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.37% 0.27g	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	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	% 0.75g	% 0.19g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.26% 2g	38g per day for Men 19-50 years
Protein	5% 2.8g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oven-heated Frozen Potato Puffs	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	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	9.06% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.3% 0.12mg	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	16.8% 67μg	5.75% 23μg	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	4.44% 4mg	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	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	5.6% 56mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	8.78% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.3μg	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	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	5.52% 0.13mg	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	7.14% 50mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.6% 59.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Oven-heated Frozen Potato Puffs:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 2.6 times more Vitamin B2, 2.9 times more Vitamin B9, 14.1 times more Vitamin C, 4.7 times more Vitamin E and 21.9 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Vitamin B1 and 3.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Oven-heated Frozen Potato Puffs:

• Frozen Chopped Broccoli, Unprepared has 4 times more Calcium, 1.4 times more Iron, 2.3 times more Manganese, 7 times more Selenium, 1.6 times more Zinc and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2.1 times more Copper, 1.7 times more Phosphorus, 1.4 times more Potassium and 19.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oven-heated Frozen Potato Puffs have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 5 times more Sugars, more Fructose, 1.5 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 7.4 times more Energy, 31.2 times more Fat, 37.7 times more Saturated Fat, 2 times more Omega 3, 69.2 times more Omega 6 and 5.7 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.