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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Broccoli Stalks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	0.97% 28kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.03% 5.24g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	NA	6.84% 2.6g	38g per day for Men 19-50 years
Protein	5.32% 2.98g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	17.8% 71μg	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	104% 93mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	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	11% 0.88mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	NA	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	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	9.43% 66mg	NA	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	NA	11mg per day for Men 19-50 years
Water	2.45% 91g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Frozen Roasted Potatoes with Salt per 100 g

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

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

• 100 grams of Broccoli Stalks have 54.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 100 grams of Broccoli Stalks have 3.2 times more Calcium, 1.8 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 11 times more Sodium than Raw Broccoli Stalks.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Stalks have 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 4.5 times more Energy and 5 times more Carbohydrate than Raw Broccoli Stalks.
• 100 grams of Broccoli Stalks provide inadequate amounts of Energy