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

Macros Ratio

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

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.97% 260kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.63% 2.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	5.05% 2.83g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.17% 0.074mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10% 0.13mg	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	5.5% 22μg	16.8% 67μg	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	7% 6.3mg	62.7% 56.4mg	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	NA	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Extruded Par Fried Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.9% 9mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	3.56% 0.032mg	4.22% 0.038mg	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	16.5% 1.32mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	12.8% 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	11% 77mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	1.35% 50g	2.47% 91g	3700g per day for Men 19-50 years

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

• Frozen Extruded Par Fried French Fried Potatoes have 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.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Frozen Extruded Par Fried French Fried Potatoes have 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.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Frozen Extruded Par Fried French Fried Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Extruded Par Fried French Fried Potatoes have 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 Extruded Par Fried French Fried Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 100 g.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.