Comparing Nutrients in 1 pound Frozen Cottage-cut French Fried Potatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Broccoli	Recommended Dietary Allowance
Energy	24% 694kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.2g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	39% 12.4g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.96g	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	83.7% 109g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	36% 13.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	19.6% 11g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	17% 68μg	71.4% 286μg	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	42.3% 38mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cottage-cut French Fried Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	59.5% 4.76mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	42.2% 0.97mg	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	30% 209mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	45% 1533mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	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	12% 1.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.2% 303g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Cottage-cut French Fried Potatoes vs Broccoli:

• Frozen Cottage-cut French Fried Potatoes have 1.4 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 5.1 times more Vitamin B2, 4.2 times more Vitamin B9 and 10.6 times more Vitamin C than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Cottage-cut French Fried Potatoes vs Broccoli:

• Frozen Cottage-cut French Fried Potatoes have 2.9 times more Copper and 1.4 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 6.7 times more Calcium, 1.3 times more Magnesium, 1.4 times more Phosphorus, 8.3 times more Selenium, 1.4 times more Zinc and 1.3 times more Water than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Raw Broccoli have similar amounts of Manganese, Potassium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Cottage-cut French Fried Potatoes have 4.5 times more Energy, 15.6 times more Fat, 24.1 times more Saturated Fat, 8.8 times more Omega 6 and 3.6 times more Carbohydrate than Raw Broccoli.
• Both Frozen Cottage-cut French Fried Potatoes and Raw Broccoli have similar amounts of Fiber and Protein per 1 lb.
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.