Comparing Nutrients in 14 ounces Frozen French Fried Potatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	20% 583kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	7.6% 5.5g	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	0% 0g	4.05% 2.94g	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	% 0.4g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.32g	g per day for Men 19-50 years
Fiber	20% 7.54g	34.5% 13g	38g per day for Men 19-50 years
Protein	16% 8.9g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	61% 0.79mg	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	34.7% 139μg	107% 429μg	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	76.3% 68.7mg	286% 258mg	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	2.65% 0.4mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	30.8% 2.46mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	33.5% 0.77mg	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	47% 329mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	7.15% 264g	9.57% 354g	3700g per day for Men 19-50 years

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

• Unprepared Frozen French Fried Potatoes have 1.6 times more Vitamin B1 and 3.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Vitamin B2, 1.3 times more Vitamin B5, 3.1 times more Vitamin B9, 3.8 times more Vitamin C, 14.5 times more Vitamin E and 64.1 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen French Fried Potatoes vs Boiled Broccoli:

• Unprepared Frozen French Fried Potatoes have 1.5 times more Copper, 1.2 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.4 times more Calcium, 1.8 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen French Fried Potatoes have 4.2 times more Energy, 11.4 times more Fat, 11.9 times more Saturated Fat, 4.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Omega 3, 7 times more Sugars, more Fructose and 1.7 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Protein per 14 oz.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.