Comparing Nutrients in 5 ounces Frozen French Fried Yellow Fleshed Potatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	7.9% 230kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	6.32% 2.02g	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	NA	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	27.3% 35.5g	7.83% 10g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	8.2% 3.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	38.3% 153μg	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	17% 15.5mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen French Fried Yellow Fleshed Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	NA	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.5% 0.68mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	NA	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	NA	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.5% 92g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen French Fried Yellow Fleshed Potatoes vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 6 times more Vitamin C than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparing minerals per 5 ounces for Frozen French Fried Yellow Fleshed Potatoes vs Boiled Broccoli:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 1.5 times more Potassium and 7.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.4 times more Calcium, 1.4 times more Iron and 1.4 times more Water than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 4.6 times more Energy, 14.2 times more Fat, 18.1 times more Saturated Fat and 3.5 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.8 times more Sugars and 1.5 times more Fiber than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes and Boiled and Drained Broccoli have similar amounts of Protein per 5 oz.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.