Comparing Nutrients in 7 ounces Oven Heated Frozen French Fries with SaltVS Broccoli

Macros Ratio

Protein Fat Carbs

Oven Heated Frozen French Fries with Salt

30%

63%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Oven Heated Frozen French Fries with Saltvs Broccoli

11%314kcal

Energy

2.33%67.5kcal

314 kcalvs67.5 kcal

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

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11.2%11g

Fat

0.76%0.73g

11 gvs0.73 g

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

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5.26%1.7g

Saturated Fat

0.71%0.23g

1.7 gvs0.23 g

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

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29%0.47g

Omega 3

7.8%0.13g

0.47 gvs0.13 g

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

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14.8%2.5g

Omega 6

0.57%0.097g

2.5 gvs0.097 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%50.7g

Carbohydrate

10%13g

50.7 gvs13 g

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

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1%0.73g

Sugars

4.65%3.37g

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

0.73 gvs3.37 g

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

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0%0g

Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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%0.36g

Glucose

%0.97g

0.36 gvs0.97 g

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

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%0.36g

Sucrose

%0.2g

0.36 gvs0.2 g

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

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10.4%3.97g

Fiber

13.6%5.16g

3.97 gvs5.16 g

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

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9.75%5.46g

Protein

10%5.6g

5.46 gvs5.6 g

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

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Vitamins

Oven Heated Frozen French Fries with Saltvs Broccoli

0%0μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

0 μgvs61.5 μg

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

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21.5%0.26mg

Vitamin B1

11.7%0.14mg

Thiamine

0.26 mgvs0.14 mg

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

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4.9%0.064mg

Vitamin B2

18%0.23mg

Riboflavin

0.064 mgvs0.23 mg

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

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25.8%4.12mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

4.12 mgvs1.27 mg

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

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18.4%0.92mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.92 mgvs1.14 mg

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

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40%0.52mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.52 mgvs0.35 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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11.4%45.6μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

45.6 μgvs125 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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19%17mg

Vitamin C

197%177mg

Ascorbic acid

17 mgvs177 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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5.16%0.77mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

0.77 mgvs1.55 mg

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

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12.2%14.7μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

14.7 μgvs202 μg

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

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Minerals

Oven Heated Frozen French Fries with Saltvs Broccoli

2.4%24mg

Calcium

9.33%93mg

24 mgvs93 mg

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

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23%0.21mg

Copper

11%0.097mg

0.21 mgvs0.097 mg

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

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1.27%51μg

Fluoride

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

51 μgvsNA μg

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

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14%1.13mg

Iron

18%1.45mg

1.13 mgvs1.45 mg

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

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11.3%47.6mg

Magnesium

9.92%41.7mg

47.6 mgvs41.7 mg

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

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13.3%0.31mg

Manganese

18%0.42mg

0.31 mgvs0.42 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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24.7%173mg

Phosphorus

18.7%131mg

173 mgvs131 mg

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

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28%949mg

Potassium

18.4%627mg

949 mgvs627 mg

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

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1.44%0.79μg

Selenium

9.02%4.96μg

0.79 μgvs4.96 μg

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

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43%643mg

Sodium

4.37%65.5mg

643 mgvs65.5 mg

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

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6.3%0.69mg

Zinc

7.4%0.81mg

0.69 mgvs0.81 mg

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

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3.46%128g

Water

4.8%177g

128 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Oven Heated Frozen French Fries with Salt vs Broccoli:

Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 1.8 times more Vitamin B1, 3.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 3.7 times more Vitamin B2, 2.7 times more Vitamin B9, 10.4 times more Vitamin C, 2 times more Vitamin E and 13.7 times more Vitamin K than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt and Raw Broccoli have similar amounts of Vitamin B5 per 7 oz.
Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oven Heated Frozen French Fries with Salt vs Broccoli:

Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 2.1 times more Copper, 1.3 times more Phosphorus, 1.5 times more Potassium and 9.8 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 3.9 times more Calcium, 1.3 times more Iron, 1.4 times more Manganese, 6.3 times more Selenium and 1.4 times more Water than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt and Raw Broccoli have similar amounts of Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 4.6 times more Energy, 14.8 times more Fat, 7.4 times more Saturated Fat, 3.7 times more Omega 3, 25.8 times more Omega 6 and 3.8 times more Carbohydrate than Raw Broccoli.
While Raw Broccoli contains 4.6 times more Sugars and 1.3 times more Fiber than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt and Raw Broccoli have similar amounts of Protein per 7 oz.
Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Oven Heated Frozen French Fries with SaltVS Frozen Cottage-cut French Fried PotatoesBroccoliVS Frozen Cottage-cut French Fried PotatoesOven Heated Frozen French Fries with SaltVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Oven Heated Frozen French Fries with SaltVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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