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

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Cooked Chinese Broccoli: 2273g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 7.3 times more energy per 100g than Cooked Chinese Broccoli. It has above average energy density when compared to other foods. Cooked Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Cooked Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	366% 5.86g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	10% 1.73g	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	66.6% 86.6g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	26.3% 19g	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	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	150% 57g	38g per day for Men 19-50 years
Protein	14% 7.8g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	207% 1864μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	255% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	72.3% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	122% 1.6mg	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	17% 68.3μg	563% 2250μg	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	40.7% 36.6mg	712% 641mg	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	2.07% 0.31mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	227% 2273mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	154% 1.4mg	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	29% 2.33mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	261% 6mg	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	43% 301mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	174% 5932mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	53.7% 29.5μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	80.6% 8.86mg	11mg per day for Men 19-50 years
Water	5.3% 196g	57.5% 2126g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Cooked Chinese Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Cooked Chinese Broccoli?

Lets compare vitamin content per 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Chinese Broccoli:

• 500 kcal of Cooked Chinese Broccoli contain more Vitamin A, 5.7 times more Vitamin B1, 34.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 3 times more Vitamin B6, 32.9 times more Vitamin B9, 17.5 times more Vitamin C, 35.1 times more Vitamin E and 269.8 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 500 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 Cooked Chinese Broccoli have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Chinese Broccoli:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 7.6 times more Sodium than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 56.3 times more Calcium, 3.1 times more Copper, 5.5 times more Iron, 4.7 times more Magnesium, 8.8 times more Manganese, 3.1 times more Phosphorus, 4.1 times more Potassium, 95.1 times more Selenium, 7.1 times more Zinc and 10.9 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Saturated Fat than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 104.9 times more Omega 3, 2 times more Omega 6, 21.2 times more Sugars, 8 times more Fiber and 3.3 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 Cooked Chinese Broccoli offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6