Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Potatoes	10%	1%	89%

Macro Nutrients

	Frozen Broccoli Spears	Potatoes	Recommended Dietary Allowance
Energy	1% 29kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.13% 0.82g	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	0.36% 0.26g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	3.66% 2.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Potatoes	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	23% 0.3mg	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	23.5% 94μg	3.75% 15μg	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	76% 68.3mg	22% 19.7mg	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	9% 1.35mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Potatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	12.2% 0.11mg	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	9% 0.72mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	6.65% 0.15mg	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	8.43% 59mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	12.5% 425mg	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	1.13% 17mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.14% 79.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Potatoes per 100 g

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

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

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 3.6 times more Vitamin B2, 6.3 times more Vitamin B9, 3.5 times more Vitamin C, 135 times more Vitamin E and 50.7 times more Vitamin K than Potatoes.
• While 100 g of Raw Whole Potatoes contain 2.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Whole Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Potatoes:

• 100 grams of Frozen Broccoli Spears have 3.4 times more Calcium, 1.7 times more Manganese and 4.8 times more Selenium than Potatoes.
• While 100 g of Raw Whole Potatoes contain 3.1 times more Copper, 1.4 times more Magnesium and 1.7 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Potatoes contain similar levels of Iron, Phosphorus, Zinc and Water per 100 grams.
• 100 grams of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 12.5 times more Omega 3, 1.8 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Potatoes.
• While 100 g of Raw Whole Potatoes contain 2.7 times more Energy and 3.3 times more Carbohydrate than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Potatoes provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Whole Potatoes provide inadequate amounts of Omega 6 in 100 grams.