Comparing Nutrients in 1 kilogram Oven-heated Frozen Potato PuffsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Potato Puffs

41%

55%

Boiled Broccoli

23%

68%

1 kg ▼

Macro Nutrients

Oven-heated Frozen Potato Puffsvs Boiled Broccoli

66.2%1920kcal

Energy

12%350kcal

1920 kcalvs350 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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93%91g

Fat

4.23%4.1g

91 gvs4.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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51.8%16.6g

Saturated Fat

2.47%0.79g

16.6 gvs0.79 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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129%2.06g

Omega 3

74.4%1.2g

2.06 gvs1.2 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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126%21.4g

Omega 6

3%0.51g

21.4 gvs0.51 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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210%273g

Carbohydrate

55.2%71.8g

273 gvs71.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.72%2.7g

Sugars

19%14g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.7 gvs14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

10.2%7.4g

≤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]

0 gvs7.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.9g

Glucose

%4.9g

1.9 gvs4.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.8g

Sucrose

%0.8g

0.8 gvs0.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.6%20g

Fiber

87%33g

20 gvs33 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38%21.3g

Protein

42.5%24g

21.3 gvs24 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oven-heated Frozen Potato Puffsvs Boiled Broccoli

0%0μg

Vitamin A

85.6%770μg

RAE, retinol activity equivalents

0 μgvs770 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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57.5%0.69mg

Vitamin B1

52.5%0.63mg

Thiamine

0.69 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.5%0.37mg

Vitamin B2

95%1.23mg

Riboflavin

0.37 mgvs1.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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91%14.5mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

14.5 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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64%3.2mg

Vitamin B5

123%6.16mg

Pantothenic acid

3.2 mgvs6.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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93%1.2mg

Vitamin B6

154%2mg

Pyridoxine

1.2 mgvs2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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57.5%230μg

Vitamin B9

270%1080μg

Folates and Folic Acid

230 μgvs1080 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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44.4%40mg

Vitamin C

721%649mg

Ascorbic acid

40 mgvs649 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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17.3%2.6mg

Vitamin E

97%14.5mg

Tocopherols and Tocotrienols

2.6 mgvs14.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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31%37μg

Vitamin K

1176%1411μg

Phytomenadione or phylloquinone

37 μgvs1411 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oven-heated Frozen Potato Puffsvs Boiled Broccoli

14%140mg

Calcium

40%400mg

140 mgvs400 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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87.8%0.79mg

Copper

67.8%0.61mg

0.79 mgvs0.61 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.58%63μg

Fluoride

1%40μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

63 μgvs40 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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72.5%5.8mg

Iron

83.8%6.7mg

5.8 mgvs6.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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40.5%170mg

Magnesium

50%210mg

170 mgvs210 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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55.2%1.27mg

Manganese

84.3%1.94mg

1.27 mgvs1.94 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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120%840mg

Phosphorus

96%670mg

840 mgvs670 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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84.4%2870mg

Potassium

86%2930mg

2870 mgvs2930 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.27%4μg

Selenium

29%16μg

4 μgvs16 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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309%4630mg

Sodium

27.3%410mg

4630 mgvs410 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27.3%3mg

Zinc

41%4.5mg

3 mgvs4.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16%597g

Water

24%893g

597 gvs893 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Potato Puffs vs Boiled Broccoli:

Oven-heated Frozen Potato Puffs have 2.6 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 3.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 4.7 times more Vitamin B9, 16.2 times more Vitamin C, 5.6 times more Vitamin E and 38.1 times more Vitamin K than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 1 kg.
Both Oven-heated Frozen Potato Puffs as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oven-heated Frozen Potato Puffs vs Boiled Broccoli:

Oven-heated Frozen Potato Puffs have 1.3 times more Copper, 1.3 times more Phosphorus and 11.3 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.9 times more Calcium, 1.5 times more Manganese, 4 times more Selenium, 1.5 times more Zinc and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium and Potassium per 1 kg.
Both Oven-heated Frozen Potato Puffs as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Oven-heated Frozen Potato Puffs have 5.5 times more Energy, 22.1 times more Fat, 21 times more Saturated Fat, 1.7 times more Omega 3, 42 times more Omega 6 and 3.8 times more Carbohydrate than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.1 times more Sugars, more Fructose and 1.7 times more Fiber than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
Both Oven-heated Frozen Potato Puffs as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Oven-heated Frozen Potato PuffsVS Cooked Frozen PotatoesBoiled BroccoliVS Cooked Frozen PotatoesOven-heated Frozen Potato PuffsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Oven-heated Frozen Potato PuffsVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: