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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Oven-heated Frozen French Fries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	58% 1680kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	41% 53.5g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	20.3% 14.7g	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	0% 0g	NA	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	79% 30g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	135% 1.75mg	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	70% 280μg	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 133mg	759% 683mg	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	7.33% 1.1mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	12% 120mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	40% 0.36mg	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	93% 7.4mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	111% 2.56mg	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	139% 970mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	16.6% 615g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen French Fries versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oven-heated Frozen French Fries has 1.8 times more Vitamin B1, 4.8 times more Vitamin B3 and 2.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 3.7 times more Vitamin B2, 3.4 times more Vitamin B9, 5.1 times more Vitamin C, 12.3 times more Vitamin E and 40.6 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Oven-heated Frozen French Fried Potatoes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Oven-heated Frozen French Fries has 3.8 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Sodium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 3.4 times more Calcium, 9.5 times more Selenium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Frozen Broccoli Spears contain similar levels of Iron, Manganese and Zinc per one kilogram.
• 1 kilogram of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen French Fries has 5.8 times more Energy, 15.4 times more Fat, 19.8 times more Saturated Fat and 5.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 6 times more Omega 3 and 5.3 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Frozen Broccoli Spears offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Oven-heated Frozen French Fried Potatoes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.