Comparing Nutrients in 1 pound Boiled Broccoli VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Boiled Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	64.4% 20.6g	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	28.6% 4.86g	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	105% 137g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Extruded Par Fried Potatoes	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	28% 0.34mg	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	63.5% 10mg	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	25% 100μg	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	31.8% 28.6mg	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 Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	18% 181mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	16% 0.15mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	44.8% 1.03mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11% 405g	6.12% 227g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Frozen Extruded Par Fried Potatoes:

• Boiled and Drained Broccoli has 4 times more Vitamin B2, 4.9 times more Vitamin B9 and 10.3 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 4.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Broccoli as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Frozen Extruded Par Fried Potatoes:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 1.9 times more Copper, 3.2 times more Selenium, 1.4 times more Zinc and 1.8 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2 times more Iron, 1.5 times more Potassium and 12 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Magnesium, Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Extruded Par Fried French Fried Potatoes contain 7.4 times more Energy, 36.5 times more Fat, 57.5 times more Saturated Fat, 21 times more Omega 6 and 4.2 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled and Drained Broccoli as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.