Comparing Nutrients in 5 ounces Oven-heated Frozen French Fries VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Oven-heated Frozen French Fries	Broccoli	Recommended Dietary Allowance
Energy	8.2% 238kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.16g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0.14g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	19% 0.25mg	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	9.92% 39.7μg	22.3% 89.3μg	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	21% 19mg	140% 126mg	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	1.04% 0.16mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	7.7% 0.069mg	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	13% 1.05mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	13% 0.3mg	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	19.6% 137mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	19% 639mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.36% 87g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oven-heated Frozen French Fries vs Broccoli:

• Oven-heated Frozen French Fried Potatoes have 1.8 times more Vitamin B1 and 3.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 3.8 times more Vitamin B2, 2.3 times more Vitamin B9, 6.7 times more Vitamin C, 7.1 times more Vitamin E and 40.6 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oven-heated Frozen French Fries vs Broccoli:

• Oven-heated Frozen French Fried Potatoes have 2.8 times more Copper, 1.2 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 12.5 times more Selenium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Raw Broccoli have similar amounts of Iron, Manganese, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oven-heated Frozen French Fried Potatoes have 4.9 times more Energy, 14.1 times more Fat, 9 times more Saturated Fat, 5.7 times more Omega 6 and 4.3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3 times more Omega 3 and 6.1 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Raw Broccoli have similar amounts of Fiber and Protein per 5 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.