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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Broccoli Leaves	Recommended Dietary Allowance
Energy	25% 730kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	17.7% 23g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	9.26% 6.7g	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	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	55.5% 0.72mg	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	25% 100μg	80.5% 322μg	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	59.5% 53.5mg	470% 423mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Broccoli Leaves	Recommended Dietary Allowance
Calcium	5.9% 59mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	22.7% 0.2mg	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	42.5% 3.4mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	45% 1.04mg	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	63% 2136mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Broccoli Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 lb of Broccoli Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.9 times more Vitamin B1 and 3.3 times more Vitamin B3 than Broccoli Leaves.
• While 1 lb of Raw Broccoli Leaves contains 3.8 times more Vitamin B2, 3.2 times more Vitamin B9 and 7.9 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Broccoli Leaves provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Broccoli Leaves have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 3.2 times more Copper, 1.5 times more Phosphorus, 1.4 times more Potassium and 14.5 times more Sodium than Broccoli Leaves.
• While 1 lb of Raw Broccoli Leaves contains 3.7 times more Calcium, 30 times more Selenium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Broccoli Leaves contain similar levels of Iron, Magnesium, Manganese and Zinc per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 5.8 times more Energy, 14.7 times more Fat, 20 times more Saturated Fat and 5.4 times more Carbohydrate than Broccoli Leaves.
• While 1 lb of Raw Broccoli Leaves contains 7.2 times more Omega 3 and 5.1 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Broccoli Leaves offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 pound of Broccoli Leaves provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Broccoli Leaves provide inadequate amounts of Omega 6 in one pound.