Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.8 times more energy per unit of mass than Cooked Broccoli Raab, which is average in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Which food has more nutrients per 100 calories - Cooked Broccoli Raab or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1.02% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0.2% 0.14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.32% 0.96g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.92g	% 0.048g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.096g	g per day for Men 19-50 years
Fiber	29.5% 11g	3.6% 1.37g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	101% 908μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	1.95% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71% 284μg	5.3% 21.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	164% 148mg	5.86% 5.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.5% 10mg	0.46% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	1.2% 1.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	47% 472mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	5.86% 0.053mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	63.5% 5.1mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	3.42% 14.4mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	4.68% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 328mg	7.93% 55.5mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	0.62% 0.34μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	9.9% 366g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Broccoli Raab vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Broccoli Raab has more Vitamin A, 9.3 times more Vitamin B1, 22.1 times more Vitamin B2, 5.5 times more Vitamin B3, 5.8 times more Vitamin B5, 6.6 times more Vitamin B6, 13.4 times more Vitamin B9, 28.1 times more Vitamin C, 147.8 times more Vitamin E and 711.9 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Cooked Broccoli Raab as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Broccoli Raab vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Broccoli Raab has 53 times more Calcium, 5.7 times more Copper, 12 times more Iron, 7.5 times more Magnesium, 14.1 times more Manganese, 5.9 times more Phosphorus, 5.3 times more Potassium, 15.2 times more Selenium, 9.3 times more Zinc and 8 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Cooked Broccoli Raab and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Broccoli Raab has 73.4 times more Omega 3, 17.2 times more Sugars, more Fructose, 8.2 times more Fiber and 9.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Fat, 2.4 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 100 kcal.
• Both Cooked Broccoli Raab as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.