Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Frozen Extruded Par Fried Potatoes

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Frozen Extruded Par Fried Potatoes: 192g

Frozen Extruded Par Fried French Fried Potatoes have 10 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Frozen Extruded Par Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	29.6% 28.8g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	27.3% 8.74g	32g per day for Men 19-50 years
Omega 3	126% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	44.6% 58g	130g per day for Men 19-50 years
Sugars	36% 26g	NA	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	14.7% 5.58g	38g per day for Men 19-50 years
Protein	96% 54g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	111% 1000μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	26.6% 0.35mg	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	322% 1288μg	10.6% 42.3μg	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	1205% 1085mg	13.5% 12mg	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	156% 23.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	108% 1077mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	6.84% 0.062mg	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	195% 15.6mg	31.7% 2.54mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	8.24% 34.6mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	19% 0.44mg	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	137% 962mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	24.3% 827mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	1.75% 0.96μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	63% 942mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	5.77% 0.63mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Frozen Extruded Par Fried Potatoes:

• Frozen Chopped Broccoli, Unprepared has 7.2 times more Vitamin B1, 31 times more Vitamin B2, 2.1 times more Vitamin B3, 5.2 times more Vitamin B5, 7.2 times more Vitamin B6, 30.5 times more Vitamin B9 and 89.5 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Frozen Extruded Par Fried Potatoes:

• Frozen Chopped Broccoli, Unprepared has 62.2 times more Calcium, 11.9 times more Copper, 6.1 times more Iron, 10 times more Magnesium, 13 times more Manganese, 6.5 times more Phosphorus, 4.9 times more Potassium, 56 times more Selenium, 14.5 times more Zinc and 18.3 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Carbohydrate, 10.3 times more Fiber and 9.9 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 5.2 times more Fat, 10.3 times more Saturated Fat and 3.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Energy per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.