Comparing Nutrients in 7 ounces Oven-heated Frozen Potato PuffsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Potato Puffs

41%

55%

Boiled Broccoli

23%

68%

7 oz ▼

Macro Nutrients

Oven-heated Frozen Potato Puffsvs Boiled Broccoli

13%381kcal

Energy

2.4%69.5kcal

381 kcalvs69.5 kcal

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

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18.5%18g

Fat

0.84%0.81g

18 gvs0.81 g

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

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10.3%3.3g

Saturated Fat

0.49%0.16g

3.3 gvs0.16 g

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

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25.5%0.41g

Omega 3

14.8%0.24g

0.41 gvs0.24 g

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

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25%4.25g

Omega 6

0.6%0.1g

4.25 gvs0.1 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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41.7%54g

Carbohydrate

11%14.2g

54 gvs14.2 g

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

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0.74%0.54g

Sugars

3.8%2.76g

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

0.54 gvs2.76 g

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

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0%0g

Fructose

2.03%1.47g

≤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 gvs1.47 g

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

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%0.38g

Glucose

%0.97g

0.38 gvs0.97 g

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

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%0.16g

Sucrose

%0.16g

0.16 gvs0.16 g

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

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10.4%3.97g

Fiber

17.2%6.55g

3.97 gvs6.55 g

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

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7.55%4.23g

Protein

8.43%4.72g

4.23 gvs4.72 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

17%153μg

RAE, retinol activity equivalents

0 μgvs153 μg

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

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11.4%0.14mg

Vitamin B1

10.4%0.13mg

Thiamine

0.14 mgvs0.13 mg

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

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5.65%0.073mg

Vitamin B2

18.8%0.24mg

Riboflavin

0.073 mgvs0.24 mg

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

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18%2.88mg

Vitamin B3

6.86%1.1mg

Niacin, nicotinic acid, niacinamide

2.88 mgvs1.1 mg

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

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12.7%0.64mg

Vitamin B5

24.4%1.22mg

Pantothenic acid

0.64 mgvs1.22 mg

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

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18.5%0.24mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.24 mgvs0.4 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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11.4%45.6μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

45.6 μgvs214 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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8.8%7.94mg

Vitamin C

143%129mg

Ascorbic acid

7.94 mgvs129 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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3.44%0.52mg

Vitamin E

19%2.88mg

Tocopherols and Tocotrienols

0.52 mgvs2.88 mg

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

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6.1%7.34μg

Vitamin K

233%280μg

Phytomenadione or phylloquinone

7.34 μgvs280 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

2.78%27.8mg

Calcium

7.94%79.4mg

27.8 mgvs79.4 mg

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

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17.4%0.16mg

Copper

13.5%0.12mg

0.16 mgvs0.12 mg

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

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0.31%12.5μg

Fluoride

0.2%7.94μg

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

12.5 μgvs7.94 μg

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

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14.4%1.15mg

Iron

16.6%1.33mg

1.15 mgvs1.33 mg

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

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8.03%33.7mg

Magnesium

9.92%41.7mg

33.7 mgvs41.7 mg

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

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11%0.25mg

Manganese

16.7%0.38mg

0.25 mgvs0.38 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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24%167mg

Phosphorus

19%133mg

167 mgvs133 mg

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

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16.8%570mg

Potassium

17%581mg

570 mgvs581 mg

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

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1.44%0.79μg

Selenium

5.77%3.18μg

0.79 μgvs3.18 μg

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

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61.3%919mg

Sodium

5.42%81.4mg

919 mgvs81.4 mg

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

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5.4%0.6mg

Zinc

8.1%0.89mg

0.6 mgvs0.89 mg

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

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3.2%118g

Water

4.8%177g

118 gvs177 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 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 7 oz.
Both Oven-heated Frozen Potato Puffs as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.
Both Oven-heated Frozen Potato Puffs as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Oven-heated Frozen Potato Puffs as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 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 7 ounces Oven-heated Frozen Potato PuffsVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: