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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Broccoli Raab	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	4.76% 6.2g	42% 54.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.34g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	12% 4.56g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Oven-heated 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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Oven-heated 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	32% 0.29mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.4% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B1, 4.5 times more Vitamin B2, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9, 3.1 times more Vitamin C, 25.3 times more Vitamin E and 111.3 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Cooked Broccoli Raab and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B5 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 Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Cooked Broccoli Raab have 9.1 times more Calcium, 1.7 times more Iron, 1.7 times more Manganese, 13 times more Selenium, 1.4 times more Zinc 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 1.9 times more Copper, 1.4 times more Potassium and 7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium and Phosphorus 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 Cooked Broccoli Raab have 11.2 times more Omega 3, 1.2 times more Fiber and 1.5 times more Protein 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 6.4 times more Energy, 9.9 times more Fat, 12.2 times more Saturated Fat and 8.8 times more Carbohydrate than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab 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 Cooked Broccoli Raab as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in seven ounces.