Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.8 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is above average in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	0.75% 0.54g	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	0% 0g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	84.6% 32g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	24.7% 0.32mg	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	80.4% 321μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	24.4% 22mg	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	94% 14mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	54.6% 546mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	30% 0.27mg	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	81.7% 6.54mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	17.7% 0.41mg	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	84% 589mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	26.3% 972g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Spears Frozen Broccoli have more Vitamin A, 2.6 times more Vitamin B1, 15 times more Vitamin B2, 1.2 times more Vitamin B3, 3.2 times more Vitamin B5, 4.3 times more Vitamin B6, 7.8 times more Vitamin B9, 19.5 times more Vitamin C, 75.9 times more Vitamin E and 220.3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Boiled and Drained Spears Frozen Broccoli as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Spears Frozen Broccoli have 22.6 times more Calcium, 1.7 times more Copper, 4.7 times more Iron, 4.1 times more Magnesium, 8.5 times more Manganese, 3.3 times more Phosphorus, 2.2 times more Potassium, 109.3 times more Selenium, 4.3 times more Zinc and 8.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.8 times more Sodium than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Spears Frozen Broccoli have 13.4 times more Omega 3, 29.1 times more Sugars, 7.5 times more Fiber and 7.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.1 times more Fat, 10.5 times more Saturated Fat and 3.8 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Spears Frozen Broccoli as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.