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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Broccoli Raab	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.28g	g per day for Men 19-50 years
Fiber	14% 5.36g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Broccoli Raab has more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B9, 2.6 times more Vitamin C, 16.2 times more Vitamin E and 106.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Raw 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 Broccoli Raab vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Broccoli Raab has 8.3 times more Calcium, 3.5 times more Iron, 2.5 times more Manganese, 2 times more Selenium, 2.3 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 1.8 times more Copper, 1.9 times more Potassium and 10.6 times more Sodium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli Raab has 11.8 times more Omega 3, 1.4 times more Fiber and 1.4 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 6.6 times more Energy, 10.2 times more Fat, 15 times more Saturated Fat, 8.8 times more Omega 6 and 8.4 times more Carbohydrate than Raw Broccoli Raab.
• Both Raw 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.