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

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Fried O'brien Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	32% 925kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	61.8% 60g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	62.7% 1g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	86.8% 14.8g	0.83% 0.14g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried O'brien Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	63% 2145mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	7.6% 281g	11.2% 415g	3700g per day for Men 19-50 years

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

• Prepared Frozen O'brien Potatoes have 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.8 times more Vitamin A, 5.6 times more Vitamin B9 and 5.4 times more Vitamin C than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 1 lb.
• Both Prepared Frozen O'brien Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Prepared Frozen O'brien Potatoes have 6.3 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Calcium, 1.3 times more Manganese, 2.3 times more Selenium and 1.5 times more Water than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Prepared Frozen O'brien Potatoes have 7.8 times more Energy, 45.6 times more Fat, 75.3 times more Saturated Fat, 2.1 times more Omega 3, 104.9 times more Omega 6 and 4.6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Fiber and 1.3 times more Protein than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.