Comparing Nutrients in 1 pound Frozen Shoestring French Fried Potatoes with Salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Shoestring French Fried Potatoes with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	25.5% 739kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	9.94% 13g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.5g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Shoestring French Fried Potatoes with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	59.7% 0.78mg	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	41% 163μg	94% 376μg	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	62% 55.8mg	102% 92mg	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	3.63% 0.54mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Shoestring French Fried Potatoes with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	5% 50mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	21% 0.19mg	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	41% 3.27mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	78% 1.8mg	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	58.3% 408mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	98% 1465mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.9% 293g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Shoestring French Fried Potatoes with Salt VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Shoestring French Fried Potatoes with Salt versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Shoestring French Fried Potatoes with Salt vs Broccoli Raab:

• 1 pound of Frozen Shoestring French Fried Potatoes with Salt has 1.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 1.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B9, 1.6 times more Vitamin C, 13.5 times more Vitamin E and 86.2 times more Vitamin K than Frozen Shoestring French Fried Potatoes with Salt.
• Both Frozen Shoestring French Fried Potatoes with Salt and Broccoli Raab provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Shoestring French Fried Potatoes with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Shoestring French Fried Potatoes with Salt vs Broccoli Raab:

• 1 pound of Frozen Shoestring French Fried Potatoes with Salt has 2.6 times more Copper, 1.2 times more Phosphorus, 1.9 times more Potassium and 9.8 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 9.8 times more Calcium, 3 times more Iron, 2.5 times more Manganese, 2.1 times more Zinc and 1.4 times more Water than Frozen Shoestring French Fried Potatoes with Salt.
• Both Frozen Shoestring French Fried Potatoes with Salt and Broccoli Raab contain similar levels of Magnesium per one pound.
• 1 pound of Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Shoestring French Fried Potatoes with Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Shoestring French Fried Potatoes with Salt has 7.4 times more Energy, 12.7 times more Fat, 16.5 times more Saturated Fat and 9 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 9.5 times more Omega 3 and 1.5 times more Protein than Frozen Shoestring French Fried Potatoes with Salt.
• Both Frozen Shoestring French Fried Potatoes with Salt and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Frozen Shoestring French Fried Potatoes with Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.