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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	1.17% 34kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	9.33% 9.05g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	5.18% 1.66g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	5.1% 6.64g	21% 27.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	% 0.19g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.08g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	9.06% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	15.8% 63μg	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	99% 89.2mg	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	5.2% 0.78mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	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	9.13% 0.73mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	9.43% 66mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.6% 59.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 3.2 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9, 22.3 times more Vitamin C, 3 times more Vitamin E and 27.5 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B1 per 100 g.
• Both Raw Broccoli as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Broccoli has 3.4 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium, 1.7 times more Manganese, 6.3 times more Selenium, 1.4 times more Zinc and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.6 times more Copper, 1.3 times more Phosphorus and 14 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Oven-heated Frozen Potato Puffs have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 6.3 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 5.6 times more Energy, 24.5 times more Fat, 14.5 times more Saturated Fat, 3.3 times more Omega 3, 43.8 times more Omega 6 and 4.1 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.