Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Boiled Broccoli

Weight per 300 calories

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

186g

Boiled Broccoli

857g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.6 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

28%

66%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Saltvs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.85%9.56g

Fat

3.62%3.5g

9.56 gvs3.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.3%2g

Saturated Fat

2.1%0.68g

2 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.1%0.034g

Omega 3

63.8%1g

0.034 gvs1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.1%0.53g

Omega 6

2.57%0.44g

0.53 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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39.4%51.2g

Carbohydrate

47.3%61.5g

51.2 gvs61.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.75%0.54g

Sugars

16.4%12g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.54 gvs12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

8.75%6.34g

≤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]

0 gvs6.34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.22g

Glucose

%4.2g

0.22 gvs4.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.32g

Sucrose

%0.69g

0.32 gvs0.69 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.3%4.3g

Fiber

74.4%28.3g

4.3 gvs28.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.35%4.68g

Protein

36.4%20.4g

4.68 gvs20.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Saltvs Boiled Broccoli

0%0μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0 μgvs660 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19%0.23mg

Vitamin B1

45%0.54mg

Thiamine

0.23 mgvs0.54 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.44%0.058mg

Vitamin B2

81%1.05mg

Riboflavin

0.058 mgvs1.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%3.98mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

3.98 mgvs4.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.3%0.91mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.91 mgvs5.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.7%0.32mg

Vitamin B6

132%1.7mg

Pyridoxine

0.32 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.2%41μg

Vitamin B9

231%926μg

Folates and Folic Acid

41 μgvs926 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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24.4%22mg

Vitamin C

618%556mg

Ascorbic acid

22 mgvs556 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.24%0.19mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.19 mgvs12.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.57%4.3μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

4.3 μgvs1209 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Saltvs Boiled Broccoli

2.42%24.2mg

Calcium

34.3%343mg

24.2 mgvs343 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30%0.27mg

Copper

58%0.52mg

0.27 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.86%34.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs34.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.5%1.4mg

Iron

71.8%5.74mg

1.4 mgvs5.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.4%52mg

Magnesium

43%180mg

52 mgvs180 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.7%0.41mg

Manganese

72.3%1.66mg

0.41 mgvs1.66 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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26%181mg

Phosphorus

82%574mg

181 mgvs574 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26%878mg

Potassium

74%2511mg

878 mgvs2511 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.34%0.19μg

Selenium

25%13.7μg

0.19 μgvs13.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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48.6%729mg

Sodium

23.4%351mg

729 mgvs351 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.78%0.75mg

Zinc

35%3.86mg

0.75 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.18%118g

Water

20.7%765g

118 gvs765 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 2.4 times more Vitamin B1, 18.3 times more Vitamin B2, 5.8 times more Vitamin B5, 5.3 times more Vitamin B6, 22.6 times more Vitamin B9, 25.3 times more Vitamin C, 66.7 times more Vitamin E and 282.2 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 300 kcal.
Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Broccoli:

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.1 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 14.2 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 3.5 times more Magnesium, 4.1 times more Manganese, 3.2 times more Phosphorus, 2.9 times more Potassium, 73.6 times more Selenium, 5.2 times more Zinc and 6.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.7 times more Fat, 3 times more Saturated Fat and 1.2 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 30.4 times more Omega 3, 22 times more Sugars, more Fructose, 6.6 times more Fiber and 4.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Frozen Roasted Potatoes with SaltBoiled BroccoliVS Frozen Roasted Potatoes with SaltOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: