Comparing Nutrients in 14 ounces Broccoli VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Broccoli	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	4.65% 135kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	75.7% 98g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 0.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	20% 11g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	41% 0.37mg	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.15% 264g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.4 times more Vitamin B2, 1.2 times more Vitamin B5, 1.8 times more Vitamin B9, 5.2 times more Vitamin C, 7.8 times more Vitamin E and 46.2 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.4 times more Vitamin B1 and 3.2 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Raw 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 Broccoli vs Frozen French Fried Potatoes:

• Raw Broccoli has 5.2 times more Calcium, 1.3 times more Manganese, 1.4 times more Sodium and 1.3 times more Water than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.9 times more Copper, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen French Fried Potatoes have similar amounts of Iron, Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 3.5 times more Omega 3, 8.5 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 4.3 times more Energy, 12.6 times more Fat, 8.2 times more Saturated Fat, 5 times more Omega 6 and 3.7 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.