Comparing Nutrients in 7 ounces Boiled Broccoli with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli with Salt	23%	9%	68%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Broccoli with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	42% 54.6g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	0.79% 0.58g	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	2.03% 1.47g	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	% 0.97g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.34g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	12% 4.56g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	26.3% 0.34mg	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	53.6% 214μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	26% 23.4mg	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	19% 2.88mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	19% 0.43mg	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% 133mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli with Salt versus 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Boiled Broccoli with Salt have more Vitamin A, 4 times more Vitamin B2, 1.3 times more Vitamin B5, 4.9 times more Vitamin B9, 5.5 times more Vitamin C, 14.5 times more Vitamin E and 61.3 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B1 and 3.9 times more Vitamin B3 than Boiled and Drained Broccoli with Salt.
• Both Boiled Broccoli with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Boiled Broccoli with Salt have 3.1 times more Calcium, 16 times more Selenium and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Sodium than Boiled and Drained Broccoli with Salt.
• Both Boiled Broccoli with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron, Manganese and Zinc per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli with Salt have 6.6 times more Omega 3 and 1.4 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Energy, 12.5 times more Fat, 13.7 times more Saturated Fat and 3.8 times more Carbohydrate than Boiled and Drained Broccoli with Salt.
• Both Boiled Broccoli with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Broccoli with Salt provide inadequate amounts of Energy
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in seven ounces.