Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	3.83% 111kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	34% 11g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	73.2% 95g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	31.3% 12g	38g per day for Men 19-50 years
Protein	22% 12.3g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	55% 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	55.6% 222μg	15% 59.5μg	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	177% 159mg	37% 33.3mg	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	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	13% 131mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	62% 0.56mg	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	30.3% 2.42mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	37% 0.85mg	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	27.8% 194mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	39.5% 1341mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.73% 360g	7.17% 265g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frozen Cottage-cut French Fried Potatoes per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 3.5 times more Vitamin B2, 3.7 times more Vitamin B9 and 4.8 times more Vitamin C than Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Frozen Cottage-cut French Fried Potatoes contain 1.8 times more Vitamin B1, 3.9 times more Vitamin B3, 2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Chopped Frozen Broccoli as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.7 times more Calcium and 1.4 times more Water than Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Frozen Cottage-cut French Fried Potatoes contain 4.1 times more Copper, 1.7 times more Iron, 2.4 times more Potassium and 2.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Cottage-cut French Fried Potatoes contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Frozen Cottage-cut French Fried Potatoes contain 5.5 times more Energy, 48.2 times more Fat, 152.4 times more Saturated Fat, 33.3 times more Omega 6 and 4.5 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6