Comparing Nutrients in 14 ounces Oven-heated Frozen French Fries VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oven-heated Frozen French Fries	Boiled Broccoli	Recommended Dietary Allowance
Energy	23% 667kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.7g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	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	87.7% 114g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	% 0.44g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.32g	g per day for Men 19-50 years
Fiber	27% 10.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	19% 10.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	27.8% 111μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.7% 52.8mg	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	2.9% 0.44mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	36.7% 2.94mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	55% 385mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	6.6% 244g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oven-heated Frozen French Fries vs Boiled Broccoli:

• Oven-heated Frozen French Fried Potatoes have 2 times more Vitamin B1 and 4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Vitamin B2, 3.9 times more Vitamin B9, 4.9 times more Vitamin C, 13.2 times more Vitamin E and 56.4 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen French Fries vs Boiled Broccoli:

• Oven-heated Frozen French Fried Potatoes have 2.2 times more Copper, 1.2 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Calcium, 8 times more Selenium, 1.3 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Iron, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen French Fried Potatoes have 4.8 times more Energy, 12.7 times more Fat, 13 times more Saturated Fat, 5.5 times more Omega 6 and 4 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.7 times more Omega 3, 5 times more Sugars, more Fructose and 1.3 times more Fiber than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Protein per 14 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.