Comparing Nutrients in 1 pound Boiled Broccoli VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Boiled Broccoli	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	5.47% 159kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	7.44% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	100% 130g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	1.75% 1.27g	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	4.63% 3.36g	0% 0g	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	% 2.22g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.82g	g per day for Men 19-50 years
Fiber	39.4% 15g	31% 11.8g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	39% 349μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	64.2% 0.83mg	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	122% 490μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	67% 60.3mg	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	44% 6.58mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	18% 181mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	41.4% 0.95mg	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	43.4% 304mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11% 405g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Oven-heated Frozen French Fries per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Oven-heated Frozen French Fries:

• 1 pound of Boiled Broccoli has 4 times more Vitamin B2, 3.9 times more Vitamin B9, 4.9 times more Vitamin C, 13.2 times more Vitamin E and 56.4 times more Vitamin K than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 2 times more Vitamin B1 and 4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oven-heated Frozen French Fries provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Boiled and Drained Broccoli as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Oven-heated Frozen French Fries:

• 1 pound of Boiled Broccoli has 3.3 times more Calcium, 8 times more Selenium, 1.3 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 2.2 times more Copper, 1.4 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oven-heated Frozen French Fries contain similar levels of Iron, Magnesium, Manganese and Zinc per one pound.
• 1 pound of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 5.7 times more Omega 3 and 1.3 times more Fiber than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 4.8 times more Energy, 12.7 times more Fat, 13 times more Saturated Fat and 4 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oven-heated Frozen French Fries offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 6 in one pound.