Comparing Nutrients in 1 kilogram Broccoli VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Broccoli	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	11.7% 340kcal	58% 1680kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	54% 52.2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	16.4% 2.8g	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	221% 287g	130g per day for Men 19-50 years
Sugars	23.4% 17g	3.86% 2.8g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 1g	% 1.8g	g per day for Men 19-50 years
Fiber	68.4% 26g	68.4% 26g	38g per day for Men 19-50 years
Protein	50.4% 28g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oven-heated Frozen French Fries	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	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	142% 1.84mg	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	70% 280μg	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	991% 892mg	148% 133mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	47% 470mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	150% 1.35mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	91% 2.1mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	133% 4510mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	24% 893g	16.6% 615g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Oven-heated Frozen French Fries:

• Raw Broccoli has 3.8 times more Vitamin B2, 2.3 times more Vitamin B9, 6.7 times more Vitamin C, 7.1 times more Vitamin E and 40.6 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• While Oven-heated Frozen French Fried Potatoes contain 1.8 times more Vitamin B1 and 3.5 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Oven-heated Frozen French Fried Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Oven-heated Frozen French Fries:

• Raw Broccoli has 3.9 times more Calcium, 12.5 times more Selenium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• While Oven-heated Frozen French Fried Potatoes contain 2.8 times more Copper, 1.5 times more Phosphorus and 1.4 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Oven-heated Frozen French Fried Potatoes have similar amounts of Iron, Magnesium, Manganese, Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 3 times more Omega 3 and 6.1 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• While Oven-heated Frozen French Fried Potatoes contain 4.9 times more Energy, 14.1 times more Fat, 9 times more Saturated Fat, 5.7 times more Omega 6 and 4.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Oven-heated Frozen French Fried Potatoes have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Broccoli as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.