Comparing Nutrients in 1 kilogram Frozen Cottage-cut French Fried Potatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Broccoli	Recommended Dietary Allowance
Energy	52.8% 1530kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	59.6% 57.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	85.7% 27.4g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	43.2% 24g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	37.5% 150μg	158% 630μg	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	93% 84mg	991% 892mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cottage-cut French Fried Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	7% 70mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	54.4% 0.49mg	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	131% 10.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	65.7% 460mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	99% 3380mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	18% 668g	24% 893g	3700g per day for Men 19-50 years

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

• Frozen Cottage-cut French Fried Potatoes have 1.4 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 5.1 times more Vitamin B2, 4.2 times more Vitamin B9 and 10.6 times more Vitamin C than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Cottage-cut French Fried Potatoes have 2.9 times more Copper and 1.4 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 6.7 times more Calcium, 1.3 times more Magnesium, 1.4 times more Phosphorus, 8.3 times more Selenium, 1.4 times more Zinc and 1.3 times more Water than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Raw Broccoli have similar amounts of Manganese, Potassium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Cottage-cut French Fried Potatoes have 4.5 times more Energy, 15.6 times more Fat, 24.1 times more Saturated Fat, 8.8 times more Omega 6 and 3.6 times more Carbohydrate than Raw Broccoli.
• Both Frozen Cottage-cut French Fried Potatoes and Raw Broccoli have similar amounts of Fiber and Protein per 1 kg.
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.