Comparing Nutrients in 5 ounces Oven-heated Frozen Potato PuffsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Potato Puffs

41%

55%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

Oven-heated Frozen Potato Puffsvs Boiled Broccoli

9.4%272kcal

Energy

1.7%49.6kcal

272 kcalvs49.6 kcal

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

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13.2%13g

Fat

0.6%0.58g

13 gvs0.58 g

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

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7.34%2.35g

Saturated Fat

0.35%0.11g

2.35 gvs0.11 g

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

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18.2%0.29g

Omega 3

10.5%0.17g

0.29 gvs0.17 g

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

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18%3.04g

Omega 6

0.43%0.072g

3.04 gvs0.072 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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29.8%38.7g

Carbohydrate

7.83%10g

38.7 gvs10 g

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

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0.53%0.38g

Sugars

2.7%1.97g

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

0.38 gvs1.97 g

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

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0%0g

Fructose

1.45%1.05g

≤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 gvs1.05 g

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

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%0.27g

Glucose

%0.69g

0.27 gvs0.69 g

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

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%0.11g

Sucrose

%0.11g

0.11 gvs0.11 g

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

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7.46%2.83g

Fiber

12.3%4.68g

2.83 gvs4.68 g

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

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5.4%3g

Protein

6.02%3.37g

3 gvs3.37 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

12%109μg

RAE, retinol activity equivalents

0 μgvs109 μg

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

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8.15%0.098mg

Vitamin B1

7.44%0.089mg

Thiamine

0.098 mgvs0.089 mg

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

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4.03%0.052mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.052 mgvs0.17 mg

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

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13%2.05mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

2.05 mgvs0.78 mg

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

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9.07%0.45mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

0.45 mgvs0.87 mg

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

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13%0.17mg

Vitamin B6

22%0.28mg

Pyridoxine

0.17 mgvs0.28 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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8.15%32.6μg

Vitamin B9

38.3%153μg

Folates and Folic Acid

32.6 μgvs153 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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6.3%5.67mg

Vitamin C

102%92mg

Ascorbic acid

5.67 mgvs92 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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2.46%0.37mg

Vitamin E

13.7%2.06mg

Tocopherols and Tocotrienols

0.37 mgvs2.06 mg

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

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4.37%5.24μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

5.24 μgvs200 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

2%20mg

Calcium

5.67%56.7mg

20 mgvs56.7 mg

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

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12.4%0.11mg

Copper

9.6%0.086mg

0.11 mgvs0.086 mg

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

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0.22%8.93μg

Fluoride

0.14%5.67μg

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

8.93 μgvs5.67 μg

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

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10.3%0.82mg

Iron

12%0.95mg

0.82 mgvs0.95 mg

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

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5.74%24mg

Magnesium

7.1%29.8mg

24 mgvs29.8 mg

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

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7.83%0.18mg

Manganese

12%0.27mg

0.18 mgvs0.27 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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17%119mg

Phosphorus

13.6%95mg

119 mgvs95 mg

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

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12%407mg

Potassium

12.2%415mg

407 mgvs415 mg

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

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1.03%0.57μg

Selenium

4.12%2.27μg

0.57 μgvs2.27 μg

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

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43.8%656mg

Sodium

3.87%58mg

656 mgvs58 mg

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

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3.87%0.43mg

Zinc

5.8%0.64mg

0.43 mgvs0.64 mg

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

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2.3%84.6g

Water

3.4%127g

84.6 gvs127 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.
Both Oven-heated Frozen Potato Puffs as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.
Both Oven-heated Frozen Potato Puffs as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.
Both Oven-heated Frozen Potato Puffs as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces Oven-heated Frozen Potato PuffsVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: