Comparing Nutrients in 5 ounces Boiled Broccoli VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Boiled Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	20% 6.44g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	8.94% 1.5g	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	33% 42.7g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.1g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	19.6% 0.26mg	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	7.8% 31μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	5.04% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	14% 0.32mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.4% 127g	1.9% 70.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Frozen Extruded Par Fried Potatoes:

• Boiled and Drained Broccoli has 4 times more Vitamin B2, 4.9 times more Vitamin B9 and 10.3 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 4.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Boiled and Drained Broccoli as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Frozen Extruded Par Fried Potatoes:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 1.9 times more Copper, 3.2 times more Selenium, 1.4 times more Zinc and 1.8 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2 times more Iron, 1.5 times more Potassium and 12 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Magnesium, Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Extruded Par Fried French Fried Potatoes contain 7.4 times more Energy, 36.5 times more Fat, 57.5 times more Saturated Fat, 21 times more Omega 6 and 4.2 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Fiber and Protein per 5 oz.
• Both Boiled and Drained Broccoli as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.