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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Boiled Broccoli	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	67% 1940kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	39.6% 12.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	19% 3.22g	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	244% 317g	130g per day for Men 19-50 years
Sugars	19% 14g	4.28% 3.1g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 2.1g	g per day for Men 19-50 years
Fiber	87% 33g	73.7% 28g	38g per day for Men 19-50 years
Protein	42.5% 24g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oven-heated 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	108% 1.3mg	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	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	148% 1.92mg	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	82.5% 330μg	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	158% 142mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	127% 1.14mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	81.3% 1.87mg	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	160% 1120mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	149% 5050mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	267% 4000mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24% 893g	15.3% 566g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Oven-heated Frozen Shoestring French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Broccoli has more Vitamin A, 3.6 times more Vitamin B2, 3.3 times more Vitamin B9, 4.6 times more Vitamin C, 9.1 times more Vitamin E and 52.3 times more Vitamin K than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contains 2 times more Vitamin B1 and 4.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Broccoli as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Broccoli has 3.3 times more Calcium, 2.7 times more Selenium and 1.6 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contains 1.9 times more Copper, 1.7 times more Phosphorus, 1.7 times more Potassium and 9.8 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain similar levels of Iron, Magnesium, Manganese and Zinc per one kilogram.
• 1 kilogram of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 5 times more Omega 3 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contains 5.5 times more Energy, 16.5 times more Fat, 16 times more Saturated Fat and 4.4 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oven-heated Frozen Shoestring French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.