Comparing Nutrients in 100 grams Boiled Broccoli VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Boiled Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	1.2% 35kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	14% 4.54g	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	6.3% 1.07g	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	23% 30g	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	7.63% 2.9g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	5.05% 2.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	6.17% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	14% 0.18mg	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	7% 6.3mg	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 Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	4% 40mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	3.56% 0.032mg	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	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	9.87% 0.23mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Frozen Extruded Par Fried Potatoes:

• Boiled and Drained Broccoli has 4 times more Vitamin B2, 4.9 times more Vitamin B9 and 10.3 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 4.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 g.
• Both Boiled and Drained Broccoli as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Frozen Extruded Par Fried Potatoes:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 1.9 times more Copper, 3.2 times more Selenium, 1.4 times more Zinc and 1.8 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2 times more Iron, 1.5 times more Potassium and 12 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Magnesium, Manganese and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Extruded Par Fried French Fried Potatoes contain 7.4 times more Energy, 36.5 times more Fat, 57.5 times more Saturated Fat, 21 times more Omega 6 and 4.2 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Fiber and Protein per 100 g.
• Both Boiled and Drained Broccoli as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.