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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Oven-heated Frozen French Fries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	26.3% 762kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.27g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	9.2% 6.67g	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	0% 0g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	21.5% 12g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	61% 0.79mg	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	31.8% 127μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	67% 60.3mg	344% 310mg	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	3.33% 0.5mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	18% 0.16mg	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	42% 3.36mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	50.5% 1.16mg	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	63% 440mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	7.54% 279g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oven-heated Frozen French Fries has 1.8 times more Vitamin B1, 4.8 times more Vitamin B3 and 2.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.7 times more Vitamin B2, 3.4 times more Vitamin B9, 5.1 times more Vitamin C, 12.3 times more Vitamin E and 40.6 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Oven-heated Frozen French Fried Potatoes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Oven-heated Frozen French Fries has 3.8 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.4 times more Calcium, 9.5 times more Selenium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Frozen Broccoli Spears contain similar levels of Iron, 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 Oven-heated Frozen French Fries has 5.8 times more Energy, 15.4 times more Fat, 19.8 times more Saturated Fat and 5.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 6 times more Omega 3 and 5.3 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Frozen Broccoli Spears offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Oven-heated Frozen French Fried Potatoes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.