Comparing Nutrients in 300 calories Oven-heated Frozen Potato PuffsVS Broccoli

Weight per 300 calories

Oven-heated Frozen Potato Puffs

156g

Broccoli

882g

Oven-heated Frozen Potato Puffs have 5.6 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Oven-heated Frozen Potato Puffs or Broccoli?

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Potato Puffs

41%

55%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Oven-heated Frozen Potato Puffsvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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14.6%14g

Fat

3.37%3.26g

14 gvs3.26 g

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

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8.1%2.6g

Saturated Fat

3.14%1g

2.6 gvs1 g

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

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20%0.32g

Omega 3

34.7%0.56g

0.32 gvs0.56 g

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

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19.7%3.35g

Omega 6

2.54%0.43g

3.35 gvs0.43 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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33%42.6g

Carbohydrate

45%58.6g

42.6 gvs58.6 g

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

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0.58%0.42g

Sugars

20.7%15g

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

0.42 gvs15 g

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

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0%0g

Fructose

8.28%6g

≤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 gvs6 g

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

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%0.3g

Glucose

%4.32g

0.3 gvs4.32 g

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

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%0.13g

Sucrose

%0.88g

0.13 gvs0.88 g

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

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8.22%3.13g

Fiber

60.4%23g

3.13 gvs23 g

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

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5.94%3.33g

Protein

44.4%25g

3.33 gvs25 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Oven-heated Frozen Potato Puffsvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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9%0.11mg

Vitamin B1

52.2%0.63mg

Thiamine

0.11 mgvs0.63 mg

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

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4.45%0.058mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.058 mgvs1.03 mg

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

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14%2.26mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

2.26 mgvs5.64 mg

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

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10%0.5mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.5 mgvs5.06 mg

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

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14.5%0.19mg

Vitamin B6

119%1.54mg

Pyridoxine

0.19 mgvs1.54 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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9%36μg

Vitamin B9

139%556μg

Folates and Folic Acid

36 μgvs556 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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6.94%6.25mg

Vitamin C

875%787mg

Ascorbic acid

6.25 mgvs787 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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2.7%0.41mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.41 mgvs6.9 mg

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

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4.8%5.8μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

5.8 μgvs896 μg

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

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Minerals

Oven-heated Frozen Potato Puffsvs Broccoli

2.2%22mg

Calcium

41.5%415mg

22 mgvs415 mg

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

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13.7%0.12mg

Copper

48%0.43mg

0.12 mgvs0.43 mg

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

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0.25%9.84μg

Fluoride

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

9.84 μgvsNA μg

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

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11.3%0.91mg

Iron

80.5%6.44mg

0.91 mgvs6.44 mg

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

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6.32%26.6mg

Magnesium

44%185mg

26.6 mgvs185 mg

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

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8.63%0.2mg

Manganese

80.6%1.85mg

0.2 mgvs1.85 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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18.8%131mg

Phosphorus

83%582mg

131 mgvs582 mg

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

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13%448mg

Potassium

82%2788mg

448 mgvs2788 mg

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

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1.14%0.63μg

Selenium

40%22μg

0.63 μgvs22 μg

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

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48.2%723mg

Sodium

19.4%291mg

723 mgvs291 mg

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

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4.26%0.47mg

Zinc

33%3.6mg

0.47 mgvs3.6 mg

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

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2.5%93g

Water

21.3%788g

93 gvs788 g

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

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Lets compare vitamin content per 300 calories of Oven-heated Frozen Potato Puffs vs Broccoli:

Raw Broccoli contains more Vitamin A, 5.8 times more Vitamin B1, 17.9 times more Vitamin B2, 2.5 times more Vitamin B3, 10.1 times more Vitamin B5, 8.2 times more Vitamin B6, 15.5 times more Vitamin B9, 125.9 times more Vitamin C, 16.9 times more Vitamin E and 155.1 times more Vitamin K than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen Potato Puffs vs Broccoli:

Oven-heated Frozen Potato Puffs have 2.5 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 19 times more Calcium, 3.5 times more Copper, 7.1 times more Iron, 7 times more Magnesium, 9.3 times more Manganese, 4.4 times more Phosphorus, 6.2 times more Potassium, 35.3 times more Selenium, 7.7 times more Zinc and 8.5 times more Water than Oven-heated Frozen Potato Puffs.

Comparison of macro-nutrients per 300 calories:

Oven-heated Frozen Potato Puffs have 4.3 times more Fat, 2.6 times more Saturated Fat and 7.7 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.7 times more Omega 3, 1.4 times more Carbohydrate, 35.6 times more Sugars, more Fructose, 7.3 times more Fiber and 7.5 times more Protein than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Oven-heated Frozen Potato Puffs as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oven-heated Frozen Potato PuffsVS Cooked Frozen PotatoesBroccoliVS Cooked Frozen PotatoesOven-heated Frozen Potato PuffsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Oven-heated Frozen Potato PuffsVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Oven-heated Frozen Potato Puffs or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: