Comparing Nutrients in 100 grams Red Potatoes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Red Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.4% 70kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	2.03% 1.47g	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	3.38% 1.9g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.75% 0.081mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10% 0.13mg	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	4.5% 18μg	14% 56μg	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	9.56% 8.6mg	44.6% 40mg	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	0.067% 0.01mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	3.78% 0.034mg	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	9.13% 0.73mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	9.7% 0.22mg	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	8.7% 61mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.2% 81g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Potatoes VS Cooked Chopped Frozen Broccoli per 100 g

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

Lets compare vitamin content per 100 grams of Red Potatoes vs Cooked Chopped Frozen Broccoli:

• 100 grams of Red Potatoes have 1.5 times more Vitamin B1, 2.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.6 times more Vitamin B2, 3.1 times more Vitamin B9, 4.7 times more Vitamin C, 132 times more Vitamin E and 30.4 times more Vitamin K than Raw Whole Red Potatoes.
• Both Red Potatoes and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Whole Red Potatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Red Potatoes vs Cooked Chopped Frozen Broccoli:

• 100 grams of Red Potatoes have 3.9 times more Copper, 1.7 times more Magnesium, 1.2 times more Phosphorus and 3.2 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 3.3 times more Calcium and 1.6 times more Manganese than Raw Whole Red Potatoes.
• Both Red Potatoes and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Zinc and Water per 100 grams.
• 100 grams of Red Potatoes lack sufficient amounts of Calcium
• Both Raw Whole Red Potatoes as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Potatoes have 2.5 times more Energy and 3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 3 times more Omega 3, 1.8 times more Fiber and 1.6 times more Protein than Raw Whole Red Potatoes.
• 100 grams of Red Potatoes provide inadequate amounts of Omega 3
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Whole Red Potatoes as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 100 grams.