Comparing Nutrients in 14 ounces Broccoli VS Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Broccoli	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	17% 5.44g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	6.68% 1.14g	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	78% 102g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.28g	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	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Shoestring 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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	39.5% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	52% 0.67mg	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	35.7% 143μg	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	54.2% 49mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	18.7% 187mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	48.5% 0.44mg	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	35.7% 2.86mg	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	26.7% 0.62mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	85.5% 1282mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.58% 354g	6.9% 256g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 3.4 times more Vitamin B2, 1.8 times more Vitamin B9, 7.3 times more Vitamin C, 6.5 times more Vitamin E and 39.1 times more Vitamin K than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.3 times more Vitamin B1 and 3.1 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broccoli has 4.3 times more Calcium, 1.4 times more Manganese, 5 times more Selenium and 1.4 times more Water than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 2.2 times more Copper, 1.4 times more Phosphorus and 9.8 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Iron, Magnesium, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 3.2 times more Omega 3, 8.5 times more Sugars and 1.3 times more Protein than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 4.8 times more Energy, 16.9 times more Fat, 12 times more Saturated Fat, 5.8 times more Omega 6 and 3.9 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Fiber per 14 oz.
• Both Raw Broccoli as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.