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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	26.6% 770kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.05mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	39.7% 0.52mg	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	32.7% 131μg	66.5% 266μg	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	62.6% 56.4mg	249% 224mg	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	4.23% 0.64mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	16.8% 0.15mg	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	39.7% 3.18mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	50.7% 1.17mg	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	63.5% 445mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	59% 2004mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	6.07% 225g	9.8% 363g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 2.4 times more Vitamin B1, 4.9 times more Vitamin B3, 2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.8 times more Vitamin B2, 2 times more Vitamin B9, 4 times more Vitamin C, 7.6 times more Vitamin E and 30 times more Vitamin K than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 3 times more Copper, 1.4 times more Magnesium, 2.2 times more Phosphorus, 2.4 times more Potassium and 16.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Calcium, 1.6 times more Manganese, 4.7 times more Selenium and 1.6 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 7.5 times more Energy, 23.3 times more Fat, 28.8 times more Saturated Fat, 10.4 times more Omega 6 and 6.6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.4 times more Omega 3, 4.4 times more Sugars and more Fructose than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 14 oz.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.