Comparing Nutrients in 14 ounces Boiled Broccoli VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Boiled Broccoli	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	15.7% 5.03g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	7.5% 1.28g	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	97% 126g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	1.7% 1.23g	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	% 0.83g	g per day for Men 19-50 years
Fiber	34.5% 13g	29.2% 11g	38g per day for Men 19-50 years
Protein	17% 9.45g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	56.6% 9.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	58.6% 0.76mg	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	32.7% 131μg	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	62.6% 56.4mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	50.3% 0.45mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	32.3% 0.74mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	59% 2004mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	9.57% 354g	6.07% 225g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 14 ounces of Boiled Broccoli have more Vitamin A, 3.6 times more Vitamin B2, 3.3 times more Vitamin B9, 4.6 times more Vitamin C, 9.1 times more Vitamin E and 52.3 times more Vitamin K than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2 times more Vitamin B1 and 4.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Broccoli as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 14 ounces of Boiled Broccoli have 3.3 times more Calcium, 2.7 times more Selenium and 1.6 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.9 times more Copper, 1.7 times more Phosphorus, 1.7 times more Potassium and 9.8 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain similar levels of Iron, Magnesium, Manganese and Zinc per 14 ounces.
• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 5 times more Omega 3 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 5.5 times more Energy, 16.5 times more Fat, 16 times more Saturated Fat and 4.4 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oven-heated Frozen Shoestring French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 14 ounces.