Comparing Nutrients in 1 pound Boiled Broccoli VS Frozen Cottage-cut French Fried Potatoes

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	24% 694kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	39% 12.4g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	11.6% 1.96g	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	36% 13.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	63% 0.82mg	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	17% 68μg	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	327% 294mg	42.3% 38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	18% 181mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	71% 0.64mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	42.2% 0.97mg	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	30% 209mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	45% 1533mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	2.47% 1.36μg	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	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 405g	8.2% 303g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Frozen Cottage-cut French Fried Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Broccoli has more Vitamin A, 5.3 times more Vitamin B2, 7.2 times more Vitamin B9 and 7.7 times more Vitamin C than Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Frozen Cottage-cut French Fried Potatoes contains 1.6 times more Vitamin B1 and 3.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Broccoli as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Broccoli has 5.7 times more Calcium, 1.3 times more Magnesium, 1.5 times more Phosphorus, 5.3 times more Selenium, 1.3 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Frozen Cottage-cut French Fried Potatoes contains 2.3 times more Copper and 1.6 times more Iron than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Cottage-cut French Fried Potatoes contain similar levels of Manganese and Potassium per one pound.
• 1 pound of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Cottage-cut French Fried Potatoes contains 4.4 times more Energy, 14.1 times more Fat, 34.7 times more Saturated Fat, 8.5 times more Omega 6 and 3.3 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6