Comparing Nutrients in 500 calories Oven-heated Frozen French Fries VS Broccoli

Weight per 500 calories

• Oven-heated Frozen French Fries: 298g
• Broccoli: 1471g

Oven-heated Frozen French Fries have 4.9 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Oven-heated Frozen French Fries or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Oven-heated Frozen French Fries	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	9.57% 3.06g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	75% 98g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	34.5% 25g	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	13.8% 10g	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	% 0.33g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 1.47g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	101% 38.2g	38g per day for Men 19-50 years
Protein	14% 7.9g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	198% 2.57mg	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	21% 83.3μg	232% 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	44% 39.6mg	1458% 1312mg	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	2.2% 0.33mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.2% 7.44μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	80% 0.72mg	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	27.5% 2.2mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	134% 3.1mg	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	41.2% 289mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	39.5% 1342mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	4.95% 183g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oven-heated Frozen French Fries vs Broccoli:

• Raw Broccoli contains 2.7 times more Vitamin B1, 18.6 times more Vitamin B2, 1.4 times more Vitamin B3, 5.4 times more Vitamin B5, 4.7 times more Vitamin B6, 11.1 times more Vitamin B9, 33.1 times more Vitamin C, 35 times more Vitamin E and 200.8 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oven-heated Frozen French Fries vs Broccoli:

• Raw Broccoli contains 19.4 times more Calcium, 1.8 times more Copper, 4.9 times more Iron, 4 times more Magnesium, 4.9 times more Manganese, 3.4 times more Phosphorus, 3.5 times more Potassium, 61.8 times more Selenium, 5.1 times more Sodium, 5.3 times more Zinc and 7.2 times more Water than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen French Fried Potatoes have 2.9 times more Fat and 1.8 times more Saturated Fat than Raw Broccoli.
• While Raw Broccoli contains 14.8 times more Omega 3, 30 times more Sugars, more Fructose, 4.9 times more Fiber and 5.2 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.