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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	10% 290kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	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	36.6% 47.5g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.14g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.3g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	33.6% 0.44mg	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	15.4% 61.5μg	35.2% 141μg	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	17% 15.3mg	81.6% 73.4mg	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	1.32% 0.2mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16.5% 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	15.4% 1.23mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	32.8% 0.75mg	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% 161mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Cooked Broccoli Raab contain more Vitamin A, 1.6 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B9, 4.8 times more Vitamin C, 25.3 times more Vitamin E and 121.9 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Broccoli Raab provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Broccoli Raab:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 6.2 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 9.1 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 2.6 times more Selenium, 1.6 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Broccoli Raab contain similar levels of Copper, Phosphorus and Potassium per seven ounces.
• 7 ounces of 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 Frozen Crinkle Cut French Fried Potatoes with Salt have 5.8 times more Energy, 9.6 times more Fat, 14 times more Saturated Fat and 7.7 times more Carbohydrate than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 12.6 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.