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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	0.9% 26kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	3.68% 4.8g	23% 30g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	5% 2.8g	5.05% 2.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	6.17% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16.8% 67μg	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	62.7% 56.4mg	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	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	5.6% 56mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	3.56% 0.032mg	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	10% 0.81mg	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.14% 50mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	12.6% 430mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.35% 50g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 3.1 times more Vitamin B2, 3 times more Vitamin B9 and 9 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 1.4 times more Vitamin B1, 4.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Frozen Extruded Par Fried Potatoes:

• Frozen Chopped Broccoli, Unprepared has 6.2 times more Calcium, 1.3 times more Manganese, 5.6 times more Selenium, 1.5 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 1.6 times more Iron, 1.5 times more Phosphorus, 2 times more Potassium and 20.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Copper and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Extruded Par Fried French Fried Potatoes contain 10 times more Energy, 51.6 times more Fat, 103.3 times more Saturated Fat, 34.6 times more Omega 6 and 6.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Fiber and Protein per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.