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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Broccoli	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	13.4% 4.3g	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	6.6% 1.12g	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	84% 109g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.6% 1.15g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.67g	g per day for Men 19-50 years
Fiber	27% 10.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	20% 11g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	52.5% 0.68mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	52% 47mg	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	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	64% 0.58mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	37.8% 0.87mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.58% 354g	6.77% 250g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 3.8 times more Vitamin B2, 2.9 times more Vitamin B9, 7.6 times more Vitamin C, 7.8 times more Vitamin E and 44.2 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin B1 and 3.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 14 oz.

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

• Raw Broccoli has 3.6 times more Calcium, 25 times more Selenium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 11.8 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 3.5 times more Omega 3 and 5.9 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.7 times more Energy, 13.9 times more Fat, 9.5 times more Saturated Fat, 5.8 times more Omega 6 and 4.1 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Broccoli as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.