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

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.72% 224kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	2.87% 2.1g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	11% 4.25g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	14% 0.18mg	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	8.15% 32.6μg	20% 79.4μg	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	13.5% 12mg	63% 57mg	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	3.7% 0.55mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.74% 10.5μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	5.35% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	0.91% 36.3μg	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	10% 0.81mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	13.7% 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	17.6% 123mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	20% 678mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.47% 91g	3.48% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oven Heated Frozen French Fries with Salt have 2.4 times more Vitamin B1, 4.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.5 times more Vitamin B2, 2.4 times more Vitamin B9, 4.7 times more Vitamin C, 3.4 times more Vitamin E and 11.9 times more Vitamin K than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 5 ounces of Oven Heated Frozen French Fries with Salt have insufficient amounts of Vitamin A
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oven Heated Frozen French Fries with Salt have 3.1 times more Copper, 1.8 times more Magnesium, 1.8 times more Phosphorus, 3.4 times more Potassium, 29.5 times more Sodium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Calcium, 1.4 times more Manganese and 1.4 times more Water than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Iron per five ounces.
• 5 ounces of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven Heated Frozen French Fries with Salt have 5.6 times more Energy, 45.7 times more Fat, 47.1 times more Saturated Fat, 5.6 times more Omega 3, 97.4 times more Omega 6 and 4.8 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 4 times more Sugars and 1.5 times more Fiber than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6