Comparing Nutrients in 7 ounces Frozen Extruded Par Fried Potatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Broccoli	Recommended Dietary Allowance
Energy	17.8% 516kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	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	46% 60g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	15% 5.75g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	10% 5.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par 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	12.2% 0.15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	11% 43.7μg	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	14% 12.5mg	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	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Extruded Par Fried Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	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	32.7% 2.6mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	22% 153mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	2.68% 99g	4.8% 177g	3700g per day for Men 19-50 years

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

• Frozen Extruded Par Fried French Fried Potatoes have 3.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 3.8 times more Vitamin B2, 2.9 times more Vitamin B9 and 14.2 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried French Fried Potatoes and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Frozen Extruded Par Fried 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 Extruded Par Fried Potatoes vs Broccoli:

• Frozen Extruded Par Fried French Fried Potatoes have 1.8 times more Iron, 1.4 times more Potassium and 14.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Calcium, 1.5 times more Copper, 5 times more Selenium and 1.8 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried French Fried Potatoes and Raw Broccoli have similar amounts of Magnesium, Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Extruded Par Fried French Fried Potatoes have 7.6 times more Energy, 40.4 times more Fat, 39.9 times more Saturated Fat, 21.9 times more Omega 6 and 4.5 times more Carbohydrate than Raw Broccoli.
• Both Frozen Extruded Par Fried French Fried Potatoes and Raw Broccoli have similar amounts of Fiber and Protein per 7 oz.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.