Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Baked Potatoes	Recommended Dietary Allowance
Energy	0.9% 26kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.25% 0.043g	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	16.3% 21g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	1.63% 1.18g	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	0.47% 0.34g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	5% 2.8g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	7.52% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	24% 0.31mg	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	7% 28μg	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	10.7% 9.6mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Baked Potatoes	Recommended Dietary Allowance
Calcium	5.6% 56mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	13% 0.12mg	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	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	9.52% 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	7.14% 50mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	15.7% 535mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Baked Potatoes per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Baked Potatoes:

• 100 grams of Frozen Chopped Broccoli have 52 times more Vitamin A, 2 times more Vitamin B2, 2.4 times more Vitamin B9, 5.9 times more Vitamin C, 30.5 times more Vitamin E and 40.6 times more Vitamin K than Baked Potatoes.
• While 100 g of Whole Baked Potatoes contain 3 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baked Potatoes provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Baked Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Whole Baked Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Baked Potatoes:

• 100 grams of Frozen Chopped Broccoli have 3.7 times more Calcium, 1.3 times more Manganese, 7 times more Selenium, 1.3 times more Zinc and 1.2 times more Water than Baked Potatoes.
• While 100 g of Whole Baked Potatoes contain 3.1 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 2.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 8.1 times more Omega 3 and 1.4 times more Fiber than Baked Potatoes.
• While 100 g of Whole Baked Potatoes contain 3.6 times more Energy and 4.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baked Potatoes offer comparable quantities of Protein per 100 grams.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 100 grams of Baked Potatoes provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Whole Baked Potatoes provide inadequate amounts of Omega 6 in 100 grams.