Comparing Nutrients in 14 ounces Boiled Broccoli VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Boiled Broccoli	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	75.7% 98g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	1.1% 0.79g	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	4.05% 2.94g	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	% 1.94g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	20% 7.54g	38g per day for Men 19-50 years
Protein	17% 9.45g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	34% 306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	54.3% 0.71mg	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	107% 429μg	34.7% 139μg	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	286% 258mg	76.3% 68.7mg	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	38.4% 5.75mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	16% 159mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	27.3% 0.63mg	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	38% 266mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	7.15% 264g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 2.6 times more Vitamin B2, 1.3 times more Vitamin B5, 3.1 times more Vitamin B9, 3.8 times more Vitamin C, 14.5 times more Vitamin E and 64.1 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.6 times more Vitamin B1 and 3.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled and Drained Broccoli as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Broccoli has 4.4 times more Calcium, 1.2 times more Manganese, 1.8 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.5 times more Copper and 1.4 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Unprepared Frozen French Fried Potatoes have similar amounts of Iron, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 6.6 times more Omega 3, 7 times more Sugars, more Fructose and 1.7 times more Fiber than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 4.2 times more Energy, 11.4 times more Fat, 11.9 times more Saturated Fat, 4.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Unprepared Frozen French Fried Potatoes have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Broccoli as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.