Comparing Nutrients in 100 grams Boiled Broccoli VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%

Macro Nutrients

	Boiled Broccoli	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Energy	1.2% 35kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	8.26% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	16.4% 0.21mg	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	27% 108μg	5.5% 22μg	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	72% 65mg	6.9% 6.2mg	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	9.67% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Calcium	4% 40mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	4.44% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	20.8% 1.66mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	12.4% 0.29mg	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	9.57% 67mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	41% 613mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.96% 35.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• Boiled and Drained Broccoli has more Vitamin A, 3.3 times more Vitamin B2, 4.9 times more Vitamin B9 and 10.5 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• While Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 1.3 times more Vitamin B1 and 4.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Boiled and Drained Broccoli as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• Boiled and Drained Broccoli has 3.3 times more Calcium, 1.5 times more Copper, 2.7 times more Selenium and 2.5 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• While Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 2.5 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 15 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 9.5 times more Energy, 45.6 times more Fat, 75.4 times more Saturated Fat, 27.5 times more Omega 6, 5.5 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Broccoli as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.