Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	0.57% 0.42g	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	0.66% 0.48g	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	% 0.46g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.28g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	30% 0.39mg	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	35.2% 141μg	15.4% 61.5μg	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	81.6% 73.4mg	17% 15.3mg	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	33.5% 5.02mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	23.4% 234mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	17% 0.15mg	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	31.5% 2.52mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	13.5% 0.31mg	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	23.2% 163mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Broccoli Raab has more Vitamin A, 1.6 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B9, 4.8 times more Vitamin C, 25.3 times more Vitamin E and 121.9 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Cooked Broccoli Raab and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Cooked Broccoli Raab as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Broccoli Raab has 9.1 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 2.6 times more Selenium, 1.6 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.2 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Broccoli Raab has 12.6 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.8 times more Energy, 9.6 times more Fat, 14 times more Saturated Fat, 8.2 times more Omega 6 and 7.7 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.