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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	55.5% 1610kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	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	212% 275g	22% 28.5g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	% 1.2g	% 1g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 1.1g	g per day for Men 19-50 years
Fiber	60.5% 23g	71% 27g	38g per day for Men 19-50 years
Protein	45% 25g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated 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	102% 1.22mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	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	55% 220μg	208% 830μg	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	131% 118mg	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	19% 23μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated 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	161% 1.45mg	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	94% 7.5mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	139% 970mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	17% 631g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 1.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B9, 1.7 times more Vitamin C, 16.2 times more Vitamin E and 97.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 3.5 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 2.4 times more Potassium and 11.8 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 8.3 times more Calcium, 2.9 times more Iron, 1.8 times more Manganese, 1.9 times more Zinc and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 7.3 times more Energy, 10.5 times more Fat, 13 times more Saturated Fat and 9.6 times more Carbohydrate than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 10.5 times more Omega 3 and 1.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.