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

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Boiled Broccoli with Salt: 857g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.6 times more energy per 100g than Boiled Broccoli with Salt. It has above average energy density when compared to other foods. Boiled and Drained Broccoli with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Broccoli with Salt	23%	9%	68%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Broccoli with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.2g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	16.4% 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	0% 0g	8.75% 6.34g	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	% 0.22g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.69g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	132% 1.7mg	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	10.2% 41μg	231% 926μg	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	24.4% 22mg	618% 556mg	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	1.24% 0.19mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Broccoli with Salt	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	17.5% 1.4mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	72.3% 1.66mg	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	26% 181mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	150% 2246mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	3.18% 118g	20.7% 765g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Boiled Broccoli With Salt Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled and Drained Broccoli with Salt contain more Vitamin A, 2.4 times more Vitamin B1, 18.3 times more Vitamin B2, 5.8 times more Vitamin B5, 5.3 times more Vitamin B6, 22.6 times more Vitamin B9, 25.3 times more Vitamin C, 66.7 times more Vitamin E and 282.2 times more Vitamin K 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 Boiled Broccoli with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Broccoli with Salt have insufficient amounts of Vitamin D in 300 calories.

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

• 300 kcal of Boiled and Drained Broccoli with Salt contain 14.2 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 3.5 times more Magnesium, 4.1 times more Manganese, 3.2 times more Phosphorus, 2.9 times more Potassium, 73.6 times more Selenium, 3.1 times more Sodium, 5.2 times more Zinc and 6.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.7 times more Fat and 3 times more Saturated Fat than Boiled Broccoli with Salt.
• While 300 kcal of Boiled and Drained Broccoli with Salt contain 30.4 times more Omega 3, 22 times more Sugars, more Fructose, 6.6 times more Fiber and 4.4 times more Protein 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 Boiled Broccoli with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Broccoli with Salt provide inadequate amounts of Omega 6 in 300 calories.