Comparing Nutrients in 7 ounces Oven-heated Frozen Cottage-cut French Fried Potatoes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	15% 433kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	NA	2.27% 1.65g	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12% 6.83g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	20% 0.26mg	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	8.43% 33.7μg	33.2% 133μg	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	21% 19mg	124% 112mg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	1.27% 51μg	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	37% 2.96mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	25.4% 0.58mg	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	18.4% 129mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2.84% 105g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes vs Frozen Chopped Broccoli:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 2.2 times more Vitamin B1, 5.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.1 times more Vitamin B2, 3.9 times more Vitamin B9 and 5.9 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oven-heated Frozen Cottage-cut French Fried Potatoes vs Frozen Chopped Broccoli:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 5.3 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 7 times more Selenium and 1.7 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 8.4 times more Energy, 28.3 times more Fat, 88.5 times more Saturated Fat, 19.8 times more Omega 6, 7.1 times more Carbohydrate and 1.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.