Comparing Nutrients in 5 ounces Boiled Broccoli VS Oven Heated Frozen French Fries with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oven Heated Frozen French Fries with Salt	7%	30%	63%

Macro Nutrients

	Boiled Broccoli	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	28% 36.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	0.72% 0.52g	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	1.45% 1.05g	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	% 0.69g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.26g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	28.5% 0.37mg	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	38.3% 153μg	8.15% 32.6μg	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	102% 92mg	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	13.7% 2.06mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	8.74% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	0.91% 36.3μg	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	12% 0.95mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	9.5% 0.22mg	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	13.6% 95mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	20% 678mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Oven Heated Frozen French Fries with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Oven Heated Frozen French Fries with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Oven Heated Frozen French Fries with Salt:

• 5 ounces of Boiled Broccoli have more Vitamin A, 3.8 times more Vitamin B2, 1.3 times more Vitamin B5, 4.7 times more Vitamin B9, 7.5 times more Vitamin C, 3.7 times more Vitamin E and 19.1 times more Vitamin K than Oven Heated Frozen French Fries with Salt.
• While 5 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 2.1 times more Vitamin B1, 3.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• 5 ounces of Oven Heated Frozen French Fries with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Oven Heated Frozen French Fries with Salt:

• 5 ounces of Boiled Broccoli have 3.3 times more Calcium, 1.3 times more Manganese, 4 times more Selenium, 1.3 times more Zinc and 1.4 times more Water than Oven Heated Frozen French Fries with Salt.
• While 5 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 1.7 times more Copper, 1.3 times more Phosphorus, 1.6 times more Potassium and 7.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oven Heated Frozen French Fries with Salt contain similar levels of Iron and Magnesium per five ounces.
• 5 ounces of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium and Selenium
• Both Boiled and Drained Broccoli as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.7 times more Fiber than Oven Heated Frozen French Fries with Salt.
• While 5 oz of Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 4.5 times more Energy, 13.4 times more Fat, 10.7 times more Saturated Fat, 2 times more Omega 3, 24.8 times more Omega 6 and 3.6 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oven Heated Frozen French Fries with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6