Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	0.97% 28kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	NA	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	NA	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	20% 26g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.95% 0.69g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.6% 40mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.8% 1.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	NA	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	7.63% 0.61mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	NA	11mg per day for Men 19-50 years
Water	2.45% 91g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Spears Frozen Broccoli vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Spears Frozen Broccoli have 23.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Spears Frozen Broccoli have 3.4 times more Calcium, 1.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.5 times more Potassium and 12.4 times more Sodium than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Spears Frozen Broccoli have 2.1 times more Sugars and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.5 times more Energy, 16.5 times more Fat and 4.9 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Frozen Roasted Potatoes with Salt have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Spears Frozen Broccoli as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.