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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	0.97% 28kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	9.33% 9.05g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	5.18% 1.66g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	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	4.12% 5.36g	21% 27.3g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	NA	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	NA	% 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	5.54% 3.1g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	9.06% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	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	7.5% 30μg	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	44.6% 40mg	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	8.8% 1.32mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	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	7.63% 0.61mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	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	7.86% 55mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	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	2.73% 0.3mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Oven-heated Frozen Potato Puffs per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Spears Frozen Broccoli versus 100 g of Oven-heated Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Spears Frozen Broccoli have more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B9, 10 times more Vitamin C, 5.1 times more Vitamin E and 23.8 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While 100 g of Oven-heated Frozen Potato Puffs contain 1.3 times more Vitamin B1 and 3.2 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Spears Frozen Broccoli have 3.6 times more Calcium, 2.6 times more Manganese, 4.8 times more Selenium and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• While 100 g of Oven-heated Frozen Potato Puffs contain 1.8 times more Copper, 1.5 times more Phosphorus, 1.6 times more Potassium and 19.3 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Oven-heated Frozen Potato Puffs contain similar levels of Iron, Magnesium and Zinc per 100 grams.
• 100 grams of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spears Frozen Broccoli have 5.4 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Oven-heated Frozen Potato Puffs.
• While 100 g of Oven-heated Frozen Potato Puffs contain 6.9 times more Energy, 82.3 times more Fat, 92.1 times more Saturated Fat, 4.9 times more Omega 3, 164.9 times more Omega 6 and 5.1 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6