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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	75% 2180kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	122% 39g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	36% 6.15g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 0.8g	g per day for Men 19-50 years
Fiber	84.2% 32g	87% 33g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	138% 6.9mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	154% 2mg	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	42.5% 170μg	270% 1080μg	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	106% 95mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	6.4% 256μg	1% 40μg	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	186% 15mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	84.3% 1.94mg	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	93% 650mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	141% 4800mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	14.3% 529g	24% 893g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.9 times more Vitamin B1, 4.4 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4 times more Vitamin B2, 6.4 times more Vitamin B9 and 6.8 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 3.3 times more Copper, 2.2 times more Iron, 1.6 times more Manganese and 1.6 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 4 times more Selenium and 1.7 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Sodium and Zinc per 1 kg.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 6.2 times more Energy, 20 times more Fat, 49.3 times more Saturated Fat, 12.1 times more Omega 6, 4.7 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.