Comparing Nutrients in 1 kilogram Boiled Broccoli VS Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Boiled Broccoli	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	56.2% 1630kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	64.3% 62.4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	197% 256g	130g per day for Men 19-50 years
Sugars	19% 14g	2.76% 2g	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	10.2% 7.4g	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	% 4.9g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0.7g	g per day for Men 19-50 years
Fiber	87% 33g	60.5% 23g	38g per day for Men 19-50 years
Protein	42.5% 24g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	131% 1.7mg	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	270% 1080μg	90% 360μg	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	721% 649mg	137% 123mg	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	97% 14.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	67.4% 1.55mg	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	96% 670mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	215% 3230mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 893g	17.4% 645g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Frozen Shoestring French Fried Potatoes with Salt:

• Boiled and Drained Broccoli has more Vitamin A, 3.6 times more Vitamin B2, 1.2 times more Vitamin B5, 3 times more Vitamin B9, 5.3 times more Vitamin C, 12.1 times more Vitamin E and 54.3 times more Vitamin K than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.4 times more Vitamin B1 and 3.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Broccoli as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Frozen Shoestring French Fried Potatoes with Salt:

• Boiled and Drained Broccoli has 3.6 times more Calcium, 1.3 times more Manganese, 3.2 times more Selenium, 1.3 times more Zinc and 1.4 times more Water than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.8 times more Copper, 1.3 times more Phosphorus, 1.3 times more Potassium and 7.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 6 times more Omega 3, 7 times more Sugars, more Fructose and 1.4 times more Fiber than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 4.7 times more Energy, 15.2 times more Fat, 17.4 times more Saturated Fat, 5.6 times more Omega 6 and 3.6 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Broccoli as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.