Comparing Nutrients in 7 ounces BroccoliVS Oven-heated Frozen Potato Puffs

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Oven-heated Frozen Potato Puffs

41%

55%

7 oz ▼

Macro Nutrients

Broccolivs Oven-heated Frozen Potato Puffs

2.33%67.5kcal

Energy

13%381kcal

67.5 kcalvs381 kcal

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

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0.76%0.73g

Fat

18.5%18g

0.73 gvs18 g

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

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0.71%0.23g

Saturated Fat

10.3%3.3g

0.23 gvs3.3 g

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

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7.8%0.13g

Omega 3

25.5%0.41g

0.13 gvs0.41 g

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

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0.57%0.097g

Omega 6

25%4.25g

0.097 gvs4.25 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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10%13g

Carbohydrate

41.7%54g

13 gvs54 g

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

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4.65%3.37g

Sugars

0.74%0.54g

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

3.37 gvs0.54 g

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

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1.86%1.35g

Fructose

0%0g

≤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]

1.35 gvs0 g

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

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%0.97g

Glucose

%0.38g

0.97 gvs0.38 g

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

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%0.2g

Sucrose

%0.16g

0.2 gvs0.16 g

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

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13.6%5.16g

Fiber

10.4%3.97g

5.16 gvs3.97 g

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

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10%5.6g

Protein

7.55%4.23g

5.6 gvs4.23 g

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

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Vitamins

Broccolivs Oven-heated Frozen Potato Puffs

6.84%61.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

61.5 μgvs0 μg

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

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11.7%0.14mg

Vitamin B1

11.4%0.14mg

Thiamine

0.14 mgvs0.14 mg

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

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18%0.23mg

Vitamin B2

5.65%0.073mg

Riboflavin

0.23 mgvs0.073 mg

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

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7.93%1.27mg

Vitamin B3

18%2.88mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs2.88 mg

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

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22.7%1.14mg

Vitamin B5

12.7%0.64mg

Pantothenic acid

1.14 mgvs0.64 mg

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

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26.7%0.35mg

Vitamin B6

18.5%0.24mg

Pyridoxine

0.35 mgvs0.24 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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31.3%125μg

Vitamin B9

11.4%45.6μg

Folates and Folic Acid

125 μgvs45.6 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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197%177mg

Vitamin C

8.8%7.94mg

Ascorbic acid

177 mgvs7.94 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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10.3%1.55mg

Vitamin E

3.44%0.52mg

Tocopherols and Tocotrienols

1.55 mgvs0.52 mg

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

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168%202μg

Vitamin K

6.1%7.34μg

Phytomenadione or phylloquinone

202 μgvs7.34 μg

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

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Minerals

Broccolivs Oven-heated Frozen Potato Puffs

9.33%93mg

Calcium

2.78%27.8mg

93 mgvs27.8 mg

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

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11%0.097mg

Copper

17.4%0.16mg

0.097 mgvs0.16 mg

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

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Fluoride

0.31%12.5μg

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

NA μgvs12.5 μg

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

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18%1.45mg

Iron

14.4%1.15mg

1.45 mgvs1.15 mg

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

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9.92%41.7mg

Magnesium

8.03%33.7mg

41.7 mgvs33.7 mg

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

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18%0.42mg

Manganese

11%0.25mg

0.42 mgvs0.25 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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18.7%131mg

Phosphorus

24%167mg

131 mgvs167 mg

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

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18.4%627mg

Potassium

16.8%570mg

627 mgvs570 mg

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

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9.02%4.96μg

Selenium

1.44%0.79μg

4.96 μgvs0.79 μg

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

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4.37%65.5mg

Sodium

61.3%919mg

65.5 mgvs919 mg

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

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7.4%0.81mg

Zinc

5.4%0.6mg

0.81 mgvs0.6 mg

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

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4.8%177g

Water

3.2%118g

177 gvs118 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs Oven-heated Frozen Potato Puffs:

Raw Broccoli has more Vitamin A, 3.2 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9, 22.3 times more Vitamin C, 3 times more Vitamin E and 27.5 times more Vitamin K than Oven-heated Frozen Potato Puffs.
While Oven-heated Frozen Potato Puffs contain 2.3 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B1 per 7 oz.
Both Raw Broccoli as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Oven-heated Frozen Potato Puffs:

Raw Broccoli has 3.4 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium, 1.7 times more Manganese, 6.3 times more Selenium, 1.4 times more Zinc and 1.5 times more Water than Oven-heated Frozen Potato Puffs.
While Oven-heated Frozen Potato Puffs contain 1.6 times more Copper, 1.3 times more Phosphorus and 14 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Oven-heated Frozen Potato Puffs have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 6.3 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Potato Puffs.
While Oven-heated Frozen Potato Puffs contain 5.6 times more Energy, 24.5 times more Fat, 14.5 times more Saturated Fat, 3.3 times more Omega 3, 43.8 times more Omega 6 and 4.1 times more Carbohydrate than Raw Broccoli.
Both Raw Broccoli as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliOven-heated Frozen Potato PuffsVS Boiled BroccoliBroccoliVS Cooked Frozen PotatoesOven-heated Frozen Potato PuffsVS Cooked Frozen Potatoes

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Oven-heated Frozen Potato Puffs

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: