Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	96% 125g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.8% 1.3g	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	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	NA	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	36% 13.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	25% 14g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	60% 0.78mg	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	63.5% 254μg	25% 100μg	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	202% 182mg	59.5% 53.5mg	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	40% 6mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	73% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	34.6% 2.77mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	43% 0.99mg	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	31.8% 222mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 411g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 2.6 times more Vitamin B2, 2.5 times more Vitamin B9, 3.4 times more Vitamin C, 13.2 times more Vitamin E and 38.3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Vitamin B1, 4.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Chopped Frozen Broccoli has 2.5 times more Calcium, 7 times more Selenium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.3 times more Copper, 2.2 times more Magnesium, 2 times more Phosphorus, 3.3 times more Potassium, 35.5 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli has 2.3 times more Omega 3, 5.1 times more Sugars, 1.3 times more Fiber and 1.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.8 times more Energy, 42.8 times more Fat, 60.1 times more Saturated Fat, 21.8 times more Omega 6 and 5.1 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.