Comparing Nutrients in 1 kilogram Fried O'brien Potatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Fried O'brien Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	70.3% 2040kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	104% 33g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	138% 2.2g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	191% 32.5g	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	168% 219g	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	44.7% 17g	87% 33g	38g per day for Men 19-50 years
Protein	39.6% 22g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	10% 90μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	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	30% 120μg	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	116% 104mg	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

	Fried O'brien Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	120% 9.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	133% 930mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	139% 4730mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	16.7% 620g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fried O'brien Potatoes vs Boiled Broccoli:

• Prepared Frozen O'brien Potatoes have 2.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.6 times more Vitamin A, 9 times more Vitamin B9 and 6.2 times more Vitamin C than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 kg.
• Both Prepared Frozen O'brien 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 Fried O'brien Potatoes vs Boiled Broccoli:

• Prepared Frozen O'brien Potatoes have 4 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Calcium, 1.3 times more Selenium and 1.4 times more Water than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Boiled and Drained Broccoli have similar amounts of Manganese and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Frozen O'brien Potatoes have 5.8 times more Energy, 32.2 times more Fat, 41.9 times more Saturated Fat, 1.9 times more Omega 3, 63.8 times more Omega 6 and 3 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Fiber than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
• Both Prepared Frozen O'brien Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.