Comparing Nutrients in 5 ounces Oven-heated Frozen Cottage-cut French Fried Potatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.7% 309kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	17.2% 5.5g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.13% 0.87g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.2g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	12% 4.54g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	8.7% 4.88g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	22% 0.28mg	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	6.02% 24μg	38.3% 153μg	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	15% 13.5mg	102% 92mg	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	NA	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.91% 36.3μg	0.14% 5.67μg	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	26.4% 2.1mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	12% 0.27mg	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% 92mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.03% 75g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes vs Boiled Broccoli:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.9 times more Vitamin B1, 4.4 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4 times more Vitamin B2, 6.4 times more Vitamin B9 and 6.8 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 5 oz.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oven-heated Frozen Cottage-cut French Fried Potatoes vs Boiled Broccoli:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 3.3 times more Copper, 2.2 times more Iron, 1.6 times more Manganese and 1.6 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 4 times more Selenium and 1.7 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Sodium and Zinc per 5 oz.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 6.2 times more Energy, 20 times more Fat, 49.3 times more Saturated Fat, 12.1 times more Omega 6, 4.7 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.