Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	1.24% 0.9g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	141% 53.6g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	99% 55.4g	14% 7.8g	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	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	41% 0.53mg	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	134% 536μg	17% 68.3μg	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	796% 716mg	40.7% 36.6mg	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	157% 23.6mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	5.95% 7.14μg	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	91% 911mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	50% 0.45mg	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	136% 11mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	29.6% 0.68mg	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	140% 982mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.