Comparing Nutrients in 1 kilogram Broccoli VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Broccoli	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	11.7% 340kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	29.4% 9.4g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	191% 248g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	% 1g	g per day for Men 19-50 years
Fiber	68.4% 26g	50% 19g	38g per day for Men 19-50 years
Protein	50.4% 28g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	137% 1.78mg	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	158% 630μg	87.5% 350μg	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	991% 892mg	192% 173mg	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	52% 7.8mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	47% 470mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	103% 0.93mg	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	91% 7.3mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	68.7% 1.58mg	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	94% 660mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 893g	18% 666g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Frozen French Fried Potatoes:

• Raw Broccoli has 2.4 times more Vitamin B2, 1.2 times more Vitamin B5, 1.8 times more Vitamin B9, 5.2 times more Vitamin C, 7.8 times more Vitamin E and 46.2 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.4 times more Vitamin B1 and 3.2 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Frozen French Fried Potatoes:

• Raw Broccoli has 5.2 times more Calcium, 1.3 times more Manganese, 1.4 times more Sodium and 1.3 times more Water than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.9 times more Copper, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen French Fried Potatoes have similar amounts of Iron, Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 3.5 times more Omega 3, 8.5 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 4.3 times more Energy, 12.6 times more Fat, 8.2 times more Saturated Fat, 5 times more Omega 6 and 3.7 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.