Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen French Fried Yellow Fleshed Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%

Macro Nutrients

	Frozen Broccoli Spears	Frozen French Fried Yellow Fleshed Potatoes	Recommended Dietary Allowance
Energy	2% 57.5kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	8.85% 2.83g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	38% 49.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1% 0.73g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11% 6.07g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen French Fried Yellow Fleshed Potatoes	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	NA	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	46.6% 187μg	NA	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	151% 136mg	24% 21.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen French Fried Yellow Fleshed Potatoes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	NA	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	18% 1.43mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	NA	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	16.7% 117mg	NA	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	39.7% 595mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	4.86% 180g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen French Fried Yellow Fleshed Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Frozen French Fried Yellow Fleshed Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Frozen French Fried Yellow Fleshed Potatoes:

• 7 ounces of Frozen Broccoli Spears have 6.3 times more Vitamin C than Frozen French Fried Yellow Fleshed Potatoes.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Frozen French Fried Yellow Fleshed Potatoes:

• 7 ounces of Frozen Broccoli Spears have 4.6 times more Calcium, 1.5 times more Iron and 1.4 times more Water than Frozen French Fried Yellow Fleshed Potatoes.
• While 7 oz of Unprepared Frozen French Fried Yellow Fleshed Potatoes contain 1.8 times more Potassium and 17.6 times more Sodium than Frozen Broccoli Spears.
• 7 ounces of Frozen French Fried Yellow Fleshed Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 4 times more Sugars, 1.4 times more Fiber and 1.2 times more Protein than Frozen French Fried Yellow Fleshed Potatoes.
• While 7 oz of Unprepared Frozen French Fried Yellow Fleshed Potatoes contain 5.6 times more Energy, 17.2 times more Fat, 27.4 times more Saturated Fat and 4.7 times more Carbohydrate than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy