Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	50.3% 1460kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	5.24% 3.8g	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	0% 0g	2.34% 1.7g	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	% 0.7g	% 1g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.1g	g per day for Men 19-50 years
Fiber	52.6% 20g	71% 27g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	132% 1.7mg	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	77.5% 310μg	208% 830μg	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	85.6% 77mg	224% 202mg	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	6.67% 1mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 130mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	46.7% 0.42mg	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	77.5% 6.2mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	172% 3.95mg	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	116% 810mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	18% 671g	25% 926g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt vs Broccoli Raab:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Broccoli Raab.
• While Raw Broccoli Raab contains more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B9, 2.6 times more Vitamin C, 16.2 times more Vitamin E and 106.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Broccoli Raab have similar amounts of Vitamin B6 per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs Broccoli Raab:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.8 times more Copper, 1.9 times more Potassium and 10.6 times more Sodium than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 8.3 times more Calcium, 3.5 times more Iron, 2.5 times more Manganese, 2 times more Selenium, 2.3 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Broccoli Raab have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.6 times more Energy, 10.2 times more Fat, 15 times more Saturated Fat, 8.8 times more Omega 6 and 8.4 times more Carbohydrate than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 11.8 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Broccoli Raab have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.