Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	7.97% 231kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	6.07% 1.94g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	28% 36.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.39% 0.28g	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	NA	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	11% 4.25g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18.5% 0.24mg	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	20% 79.4μg	12.8% 51μg	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	63% 57mg	19.4% 17.4mg	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	12.5% 1.87mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	17.3% 0.16mg	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	11% 0.86mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	9.55% 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	9.92% 69.5mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	30.5% 458mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frozen Shoestring French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Frozen Shoestring French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Frozen Shoestring French Fried Potatoes with Salt:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.4 times more Vitamin B2, 1.6 times more Vitamin B9, 3.3 times more Vitamin C, 11 times more Vitamin E and 33.9 times more Vitamin K than Frozen Shoestring French Fried Potatoes with Salt.
• While 5 oz of Frozen Shoestring French Fried Potatoes with Salt contain 1.6 times more Vitamin B1, 4.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Frozen Shoestring French Fried Potatoes with Salt:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3 times more Calcium, 1.4 times more Manganese and 1.4 times more Water than Frozen Shoestring French Fried Potatoes with Salt.
• While 5 oz of Frozen Shoestring French Fried Potatoes with Salt contain 3.2 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 29.4 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Shoestring French Fried Potatoes with Salt contain similar levels of Iron per five ounces.
• 5 ounces of Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.1 times more Omega 3, 7.4 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Frozen Shoestring French Fried Potatoes with Salt.
• While 5 oz of Frozen Shoestring French Fried Potatoes with Salt contain 5.8 times more Energy, 52 times more Fat, 76.2 times more Saturated Fat and 4.8 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in five ounces.