Comparing Nutrients in 300 calories Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Boiled Broccoli

Weight per 300 calories

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven: 90g
• Boiled Broccoli: 857g

Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have 9.5 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.37g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	7.45% 1.27g	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	27.5% 35.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	7.6% 2.9g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.56% 0.033mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	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	4.95% 20μg	231% 926μg	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	6.2% 5.6mg	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	NA	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.1% 11mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	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	18.7% 1.5mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	4.93% 20.7mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	12.4% 86.5mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	0.98% 0.54μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	37% 552mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.86% 32g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 7.5 times more Vitamin B1, 31.6 times more Vitamin B2, 2 times more Vitamin B3, 9.6 times more Vitamin B5, 8.9 times more Vitamin B6, 46.7 times more Vitamin B9 and 99.6 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Boiled Broccoli:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 31.7 times more Calcium, 14.5 times more Copper, 3.8 times more Iron, 8.7 times more Magnesium, 6.5 times more Manganese, 6.6 times more Phosphorus, 5.2 times more Potassium, 25.4 times more Selenium, 10.4 times more Zinc and 24 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.

Comparison of macro-nutrients per 300 calories:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 4.8 times more Fat, 7.9 times more Saturated Fat and 2.9 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Carbohydrate, 9.8 times more Fiber and 6.4 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.