Comparing Nutrients in 7 ounces Broccoli Raab VS Frozen Wedge Cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Wedge Cut French Fried Potatoes	6%	40%	54%

Macro Nutrients

	Broccoli Raab	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	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	34% 44g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0.93% 0.67g	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	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	11.2% 10mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	NA	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	NA	11mg per day for Men 19-50 years
Water	4.96% 184g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Frozen Wedge Cut French Fried Potatoes per 7 oz

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

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

• 7 ounces of Broccoli Raab have 4 times more Vitamin C than Frozen Wedge Cut French Fried Potatoes.

Comparing minerals per 7 ounces for Broccoli Raab vs Frozen Wedge Cut French Fried Potatoes:

• 7 ounces of Broccoli Raab have 7.7 times more Calcium, 3 times more Iron and 1.4 times more Water than Frozen Wedge Cut French Fried Potatoes.
• While 7 oz of Frozen Wedge Cut French Fried Potatoes, Unprepared contain 1.9 times more Potassium and 11.5 times more Sodium than Raw Broccoli Raab.
• 7 ounces of Frozen Wedge Cut French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.2 times more Protein than Frozen Wedge Cut French Fried Potatoes.
• While 7 oz of Frozen Wedge Cut French Fried Potatoes, Unprepared contain 7.4 times more Energy, 15.2 times more Fat, 22.2 times more Saturated Fat and 7.8 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Wedge Cut French Fried Potatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Broccoli Raab VS Frozen Wedge Cut French Fried Potatoes

What are the health benefits of Broccoli Raab compared to Frozen Wedge Cut French Fried Potatoes?

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as fiber, antioxidants, and minerals like calcium and iron. It is low in calories and can support overall health and immunity. On the other hand, frozen wedge cut French fried potatoes are high in unhealthy fats, sodium, and calories, and lack the same nutritional value as broccoli raab. Choosing broccoli raab over French fried potatoes can provide more health benefits and support a balanced vegan diet.

Can I lose weight easier by eating more Broccoli Raab or Frozen Wedge Cut French Fried Potatoes?

You can lose weight easier by eating more Broccoli Raab as it is a low-calorie, nutrient-dense vegetable that is high in fiber and vitamins. Frozen Wedge Cut French Fried Potatoes are higher in calories and unhealthy fats, which may hinder weight loss progress.

Should I eat more Broccoli Raab or more Frozen Wedge Cut French Fried Potatoes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to focus on consuming a variety of nutrient-dense whole foods. Broccoli Raab is a great choice as it is rich in vitamins, minerals, and antioxidants that support muscle growth and recovery. On the other hand, Frozen Wedge Cut French Fried Potatoes are typically high in unhealthy fats and low in nutrients, so they may not be the best option for muscle building. Opt for whole plant foods like broccoli raab, legumes, whole grains, nuts, and seeds to support your muscle-building goals.

What is the environmental impact of producing Broccoli Raab compared to Frozen Wedge Cut French Fried Potatoes?

Broccoli Raab has a lower environmental impact compared to Frozen Wedge Cut French Fried Potatoes. Broccoli Raab requires less water, land, and energy to produce, making it a more sustainable choice. Additionally, broccoli raab is a nutrient-dense vegetable that provides essential vitamins and minerals, while French fries are typically high in unhealthy fats and sodium.