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

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Frozen Chopped Broccoli: 1923g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 6.2 times more energy per 100g than Frozen Chopped Broccoli. It has above average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	3.5% 0.6g	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	70.7% 92g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	36% 26g	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	22% 16g	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	% 14.4g	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	152% 57.7g	38g per day for Men 19-50 years
Protein	14% 7.8g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	81% 0.73mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	246% 5.65mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	5.3% 196g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.7 times more Vitamin B1, 19.2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 4.7 times more Vitamin B6, 18.9 times more Vitamin B9, 29.6 times more Vitamin C, 75.5 times more Vitamin E and 218.3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 500 kcal.

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26.7 times more Calcium, 1.6 times more Copper, 6.7 times more Iron, 4 times more Magnesium, 8.3 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium, 173.4 times more Selenium, 7.4 times more Zinc and 9 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.9 times more Fat, 4 times more Saturated Fat and 1.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 36.1 times more Omega 3, 28.8 times more Sugars, more Fructose, 8.1 times more Fiber and 6.9 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.