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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	9.66% 280kcal	67% 1940kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	39.6% 12.7g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	41% 53.5g	244% 317g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	55.4% 31g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	33% 330mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	127% 1.14mg	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	76.3% 6.1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	70% 490mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	149% 5050mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	267% 4000mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24.5% 907g	15.3% 566g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 2.4 times more Vitamin B2, 1.7 times more Vitamin B9, 2.8 times more Vitamin C, 8.3 times more Vitamin E and 32.6 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 2.3 times more Vitamin B1, 5 times more Vitamin B3, 2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.8 times more Calcium 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 3.4 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 3.6 times more Potassium, 36.4 times more Sodium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain similar levels of Manganese per one kilogram.
• 1 kilogram of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.8 times more Omega 3 and 4.7 times more Sugars than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contains 6.9 times more Energy, 56.3 times more Fat, 70.4 times more Saturated Fat and 5.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Oven-heated Frozen Shoestring French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Chopped Frozen 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 Chopped Frozen Broccoli as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.