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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	9.66% 280kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	34% 11g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	212% 275g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	4% 2.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	79% 30g	60.5% 23g	38g per day for Men 19-50 years
Protein	55.4% 31g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Oven-heated Frozen Crinkle Cut 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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	132% 1.72mg	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	75% 300μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	51% 510mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	95% 2.2mg	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	78.6% 550mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	17% 631g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spears Frozen Broccoli have more Vitamin A, 2.6 times more Vitamin B2, 1.4 times more Vitamin B9, 3.4 times more Vitamin C, 13.2 times more Vitamin E and 38.3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Vitamin B1, 4.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 1 kg.

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

• Boiled and Drained Spears Frozen Broccoli have 3.9 times more Calcium, 1.5 times more Manganese, 19 times more Selenium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.4 times more Copper, 1.4 times more Magnesium, 1.8 times more Phosphorus, 2.6 times more Potassium, 16.3 times more Sodium and 1.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Spears Frozen Broccoli have 2.3 times more Omega 3, 5.1 times more Sugars, 1.3 times more Fiber and 1.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.8 times more Energy, 46.6 times more Fat, 60.1 times more Saturated Fat, 21.8 times more Omega 6 and 5.1 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.