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Comparing Nutrients in 14 ounces Boiled BroccoliVS Frozen French Fried Potatoes

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Frozen French Fried Potatoes
6%
28%
66%
14 oz ▼

Macro Nutrients

4.8%139kcal
Energy
20%583kcal
139 kcalvs583 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.68%1.63g
Fat
19%18.5g
1.63 gvs18.5 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.98%0.31g
Saturated Fat
11.7%3.73g
0.31 gvs3.73 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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29.5%0.47g
Omega 3
4.47%0.071g
0.47 gvs0.071 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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1.2%0.2g
Omega 6
5.77%0.98g
0.2 gvs0.98 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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22%28.5g
Carbohydrate
75.7%98g
28.5 gvs98 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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7.6%5.5g
Sugars
1.1%0.79g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.5 gvs0.79 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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4.05%2.94g
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]
2.94 gvs0 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%1.94g
Glucose
%0.4g
1.94 gvs0.4 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%0.32g
Sucrose
%0.4g
0.32 gvs0.4 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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34.5%13g
Fiber
20%7.54g
13 gvs7.54 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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17%9.45g
Protein
16%8.9g
9.45 gvs8.9 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

34%306μg
Vitamin A
NA
RAE, retinol activity equivalents
306 μgvsNA μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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21%0.25mg
Vitamin B1
32.4%0.39mg
Thiamine
0.25 mgvs0.39 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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37.6%0.49mg
Vitamin B2
14.7%0.19mg
Riboflavin
0.49 mgvs0.19 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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13.7%2.2mg
Vitamin B3
50.6%8.1mg
Niacin, nicotinic acid, niacinamide
2.2 mgvs8.1 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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49%2.44mg
Vitamin B5
37.5%1.88mg
Pantothenic acid
2.44 mgvs1.88 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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61%0.79mg
Vitamin B6
54.3%0.71mg
Pyridoxine
0.79 mgvs0.71 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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107%429μg
Vitamin B9
34.7%139μg
Folates and Folic Acid
429 μgvs139 μg
Recommended Dietary Allowance for Vitamin B9 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 for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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286%258mg
Vitamin C
76.3%68.7mg
Ascorbic acid
258 mgvs68.7 mg
Recommended Dietary Allowance for Vitamin C 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 for Vitamin D is 600IU per day for Men 19-50 years .

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38.4%5.75mg
Vitamin E
2.65%0.4mg
Tocopherols and Tocotrienols
5.75 mgvs0.4 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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467%560μg
Vitamin K
7.28%8.73μg
Phytomenadione or phylloquinone
560 μgvs8.73 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

16%159mg
Calcium
3.57%35.7mg
159 mgvs35.7 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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27%0.24mg
Copper
41%0.37mg
0.24 mgvs0.37 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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0.4%16μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
16 μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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33.2%2.66mg
Iron
30.8%2.46mg
2.66 mgvs2.46 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
20%83.3mg
83.3 mgvs83.3 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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33.5%0.77mg
Manganese
27.3%0.63mg
0.77 mgvs0.63 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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38%266mg
Phosphorus
47%329mg
266 mgvs329 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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34.2%1163mg
Potassium
47.6%1619mg
1163 mgvs1619 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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11.5%6.35μg
Selenium
NA
6.35 μgvsNA μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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11%163mg
Sodium
6.1%91mg
163 mgvs91 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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16.2%1.8mg
Zinc
12.6%1.4mg
1.8 mgvs1.4 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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9.57%354g
Water
7.15%264g
354 gvs264 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Boiled Broccoli VS Frozen French Fried Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Frozen French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Frozen French Fried Potatoes:

Comparing minerals per 14 ounces for Boiled Broccoli vs Frozen French Fried Potatoes:

Comparison of macro-nutrients per 14 ounces:




Compare more foods per 14 oz: