Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Frozen Chopped Broccoli	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	7.86% 2.5g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	48.3% 63g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.85% 0.62g	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	2.27% 1.65g	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	% 1.5g	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	29.3% 0.38mg	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	33.2% 133μg	16.4% 65.5μg	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	124% 112mg	31.3% 28mg	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	16% 2.42mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	25% 0.23mg	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	20% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	16% 0.37mg	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	14% 99mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.04% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.8 times more Vitamin B2, 2 times more Vitamin B9, 4 times more Vitamin C, 7.6 times more Vitamin E and 30 times more Vitamin K than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.4 times more Vitamin B1, 4.9 times more Vitamin B3, 2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 7 ounces of Frozen Chopped Broccoli have 4.7 times more Calcium, 1.6 times more Manganese, 4.7 times more Selenium and 1.6 times more Water than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 3 times more Copper, 1.4 times more Magnesium, 2.2 times more Phosphorus, 2.4 times more Potassium and 16.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 4.4 times more Omega 3 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 7.5 times more Energy, 23.3 times more Fat, 28.8 times more Saturated Fat and 6.6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oven-heated Frozen Shoestring French Fried Potatoes with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in seven ounces.