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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Oven-heated Frozen French Fries	Broccoli	Recommended Dietary Allowance
Energy	26.3% 762kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.27g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	23% 30g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0.45g	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	21.5% 12g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	7.54% 279g	11% 405g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen French Fried Potatoes have 1.8 times more Vitamin B1 and 3.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 3.8 times more Vitamin B2, 2.3 times more Vitamin B9, 6.7 times more Vitamin C, 7.1 times more Vitamin E and 40.6 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

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

• Oven-heated Frozen French Fried Potatoes have 2.8 times more Copper, 1.2 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 12.5 times more Selenium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Raw Broccoli have similar amounts of Iron, Manganese, Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oven-heated Frozen French Fried Potatoes have 4.9 times more Energy, 14.1 times more Fat, 9 times more Saturated Fat, 5.7 times more Omega 6 and 4.3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3 times more Omega 3 and 6.1 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Raw Broccoli have similar amounts of Fiber and Protein per 1 lb.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.