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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	34% 989kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	38.3% 37g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	55% 17.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 0.36g	g per day for Men 19-50 years
Fiber	38% 14.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	28% 15.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.4% 11mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.8% 1.1mg	69.8% 0.91mg	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	19.3% 77μg	122% 490μg	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	48% 43mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	2.9% 116μg	0.45% 18μg	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	84.5% 6.76mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	38.3% 0.88mg	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	42% 295mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	6.5% 240g	11% 405g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.9 times more Vitamin B1, 4.4 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4 times more Vitamin B2, 6.4 times more Vitamin B9 and 6.8 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 3.3 times more Copper, 2.2 times more Iron, 1.6 times more Manganese and 1.6 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 4 times more Selenium and 1.7 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Sodium and Zinc per 1 lb.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 6.2 times more Energy, 20 times more Fat, 49.3 times more Saturated Fat, 12.1 times more Omega 6, 4.7 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.