Comparing Nutrients in 7 ounces Frozen French Fried Potatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen French Fried Potatoes	Broccoli	Recommended Dietary Allowance
Energy	10% 292kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	9.53% 9.25g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	5.83% 1.87g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	10% 13g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	4.65% 3.37g	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% 0g	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.2g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	26.7% 0.35mg	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	17.4% 69.5μg	31.3% 125μg	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	38% 34.3mg	197% 177mg	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	1.32% 0.2mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	11% 0.097mg	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	15.4% 1.23mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	18% 0.42mg	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	23.5% 165mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.57% 132g	4.8% 177g	3700g per day for Men 19-50 years

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

• Unprepared Frozen French Fried Potatoes have 1.4 times more Vitamin B1 and 3.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Vitamin B2, 1.8 times more Vitamin B9, 5.2 times more Vitamin C, 7.8 times more Vitamin E and 46.2 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Unprepared Frozen French Fried Potatoes have 1.9 times more Copper, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Calcium, 1.3 times more Manganese, 1.4 times more Sodium and 1.3 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw Broccoli have similar amounts of Iron, Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unprepared Frozen French Fried Potatoes have 4.3 times more Energy, 12.6 times more Fat, 8.2 times more Saturated Fat, 5 times more Omega 6 and 3.7 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Omega 3, 8.5 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.