Comparing Nutrients in 1 pound Fried O'brien Potatoes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fried O'brien Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	32% 925kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	61.8% 60g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	62.7% 1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	86.8% 14.8g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	18% 10g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	45.4% 0.59mg	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	13.6% 54.4μg	63.5% 254μg	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	52.4% 47mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried O'brien Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	17% 0.15mg	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	54.4% 4.35mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	44% 1mg	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	60.3% 422mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	63% 2145mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	7.6% 281g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried O'brien Potatoes VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Fried O'brien Potatoes versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fried O'brien Potatoes vs Cooked Chopped Frozen Broccoli:

• 1 pound of Fried O'brien Potatoes has 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.9 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 5.7 times more Vitamin A, 4.7 times more Vitamin B9 and 3.9 times more Vitamin C than Prepared Frozen O'brien Potatoes.
• Both Fried O'brien Potatoes and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Fried O'brien Potatoes have insufficient amounts of Vitamin A
• Both Prepared Frozen O'brien Potatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fried O'brien Potatoes vs Cooked Chopped Frozen Broccoli:

• 1 pound of Fried O'brien Potatoes has 7.1 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 1.9 times more Phosphorus, 3.3 times more Potassium, 1.7 times more Selenium, 3.9 times more Sodium and 2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium and 1.5 times more Water than Prepared Frozen O'brien Potatoes.
• Both Fried O'brien Potatoes and Cooked Chopped Frozen Broccoli contain similar levels of Manganese per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fried O'brien Potatoes has 7.3 times more Energy, 110.1 times more Fat, 184.1 times more Saturated Fat, 5.3 times more Omega 3, 250.2 times more Omega 6 and 4.1 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.8 times more Fiber and 1.4 times more Protein than Prepared Frozen O'brien Potatoes.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6