Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Baked White Potatoes

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Baked White Potatoes: 109g

Baked Whole White Potatoes have 3.2 times more energy per unit of mass than Frozen Broccoli Spears, which is average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 100 calories - Frozen Broccoli Spears or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Broccoli Spears	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	17.6% 23g	130g per day for Men 19-50 years
Sugars	7% 5.07g	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	6% 2.3g	38g per day for Men 19-50 years
Protein	19% 10.6g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	22% 197μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	17.6% 0.23mg	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	81% 324μg	10.3% 41.3μg	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	262% 236mg	15.2% 13.7mg	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	31% 4.66mg	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14% 141mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	15.3% 0.14mg	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	31% 2.5mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	8.93% 0.21mg	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	29% 203mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	8.44% 312g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Baked White Potatoes:

• Frozen Broccoli Spears have 180.8 times more Vitamin A, 4.8 times more Vitamin B1, 8.4 times more Vitamin B2, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 7.8 times more Vitamin B9, 17.2 times more Vitamin C, 107.1 times more Vitamin E and 119.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Frozen Broccoli Spears and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 100 kcal.
• Both Frozen Broccoli Spears as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Baked White Potatoes:

• Frozen Broccoli Spears have 13 times more Calcium, 3.6 times more Iron, 1.9 times more Magnesium, 4.3 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 12.1 times more Selenium, 7.7 times more Sodium, 3.1 times more Zinc and 3.8 times more Water than Baked Whole White Potatoes.
• Both Frozen Broccoli Spears and Baked Whole White Potatoes have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Broccoli Spears have 7.2 times more Fat, 26.4 times more Omega 3, 3 times more Sugars, 4.5 times more Fiber and 4.6 times more Protein than Baked Whole White Potatoes.
• Both Frozen Broccoli Spears and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Frozen Broccoli Spears as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.