Comparing Nutrients in 1 pound Boiled Broccoli VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	6%	33%	61%

Macro Nutrients

	Boiled Broccoli	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	34% 989kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	55% 17.7g	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	16.4% 2.8g	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	119% 154g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	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	45% 0.54mg	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	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	84.8% 1.1mg	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	19.3% 77μg	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	48% 43mg	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 Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	2.9% 116μg	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	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	60% 1.38mg	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	42% 295mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	85% 1275mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 405g	6.5% 240g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 1 pound of Boiled Broccoli has more Vitamin A, 4 times more Vitamin B2, 6.4 times more Vitamin B9 and 6.8 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 1 lb of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contains 1.9 times more Vitamin B1 and 4.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 1 pound of Boiled Broccoli has 4 times more Calcium, 4 times more Selenium and 1.7 times more Water than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 1 lb of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contains 3.3 times more Copper, 2.2 times more Iron, 1.6 times more Manganese, 1.6 times more Potassium and 6.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain similar levels of Magnesium, Phosphorus and Zinc per one pound.
• 1 pound of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium and Selenium
• Both Boiled and Drained Broccoli as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contains 6.2 times more Energy, 20 times more Fat, 49.3 times more Saturated Fat, 12.1 times more Omega 6, 4.7 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6