Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	0.9% 26kcal	6.14% 178kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	8.98% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	17% 2.9g	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	19% 25g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.39% 0.28g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	5% 2.8g	3.45% 1.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	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	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15% 0.19mg	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	4.25% 17μg	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	7.67% 6.9mg	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	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	5.6% 56mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	8.33% 0.075mg	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	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	4.83% 0.11mg	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	9.14% 64mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	28.5% 428mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.7% 62.8g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.6 times more Vitamin B2, 3.9 times more Vitamin B9, 8.2 times more Vitamin C, 11.1 times more Vitamin E and 32.4 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 3.5 times more Vitamin B1, 3.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Frozen Chopped Broccoli, Unprepared has 4.3 times more Calcium, 1.7 times more Iron, 2.6 times more Manganese, 9.3 times more Selenium, 1.8 times more Zinc and 1.5 times more Water than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 2 times more Copper, 1.3 times more Phosphorus and 17.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Frozen Potato Puffs, Unprepared have similar amounts of Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 4.8 times more Sugars, more Fructose, 1.3 times more Fiber and 1.5 times more Protein than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 6.8 times more Energy, 30 times more Fat, 32.2 times more Saturated Fat, 2.2 times more Omega 3, 93.6 times more Omega 6 and 5.2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.