Comparing Nutrients in 100 calories Oven Heated Frozen French Fries with SaltVS Broccoli

Weight per 100 calories

Oven Heated Frozen French Fries with Salt

63.3g

Broccoli

294g

Oven Heated Frozen French Fries with Salt have 4.6 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Oven Heated Frozen French Fries with Salt or Broccoli?

Macros Ratio

Protein Fat Carbs

Oven Heated Frozen French Fries with Salt

30%

63%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Oven Heated Frozen French Fries with Saltvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Vegetables rich in Energy

3.58%3.47g

Fat

1.12%1.1g

3.47 gvs1.1 g

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

Find Vegetables rich in Fat

1.68%0.54g

Saturated Fat

1.05%0.34g

0.54 gvs0.34 g

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

Find Vegetables rich in Saturated Fat

9.3%0.15g

Omega 3

11.6%0.19g

0.15 gvs0.19 g

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

Find Vegetables rich in Omega 3

4.7%0.8g

Omega 6

0.85%0.14g

0.8 gvs0.14 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

12.4%16g

Carbohydrate

15%19.5g

16 gvs19.5 g

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

Find Vegetables rich in Carbohydrate

0.32%0.23g

Sugars

6.9%5g

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

0.23 gvs5 g

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

Find Vegetables rich in Sugars

0%0g

Fructose

2.76%2g

≤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 gvs2 g

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

Find Vegetables rich in Fructose

%0.11g

Glucose

%1.44g

0.11 gvs1.44 g

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

Find Vegetables rich in Glucose

%0.11g

Sucrose

%0.29g

0.11 gvs0.29 g

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

Find Vegetables rich in Sucrose

3.33%1.27g

Fiber

20%7.65g

1.27 gvs7.65 g

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

Find Vegetables rich in Fiber

3.1%1.74g

Protein

15%8.3g

1.74 gvs8.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Oven Heated Frozen French Fries with Saltvs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

6.86%0.082mg

Vitamin B1

17.4%0.21mg

Thiamine

0.082 mgvs0.21 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

1.56%0.02mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.02 mgvs0.34 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

8.2%1.3mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs1.88 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5.86%0.29mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.29 mgvs1.7 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

12.7%0.17mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.17 mgvs0.51 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

3.64%14.6μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

14.6 μgvs185 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

6.05%5.44mg

Vitamin C

292%262mg

Ascorbic acid

5.44 mgvs262 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

1.65%0.25mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.25 mgvs2.3 mg

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

Find Vegetables rich in Vitamin E

3.9%4.7μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

4.7 μgvs299 μg

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

Find Vegetables rich in Vitamin K

Minerals

Oven Heated Frozen French Fries with Saltvs Broccoli

0.76%7.6mg

Calcium

14%138mg

7.6 mgvs138 mg

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

Find Vegetables rich in Calcium

7.3%0.066mg

Copper

16%0.14mg

0.066 mgvs0.14 mg

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

Find Vegetables rich in Copper

0.41%16.2μg

Fluoride

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

16.2 μgvsNA μg

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

Find Vegetables rich in Fluoride

4.5%0.36mg

Iron

27%2.15mg

0.36 mgvs2.15 mg

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

Find Vegetables rich in Iron

3.6%15mg

Magnesium

14.7%61.8mg

15 mgvs61.8 mg

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

Find Vegetables rich in Magnesium

4.24%0.097mg

Manganese

27%0.62mg

0.097 mgvs0.62 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

7.87%55mg

Phosphorus

27.7%194mg

55 mgvs194 mg

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

Find Vegetables rich in Phosphorus

8.9%303mg

Potassium

27.3%929mg

303 mgvs929 mg

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

Find Vegetables rich in Potassium

0.46%0.25μg

Selenium

13.4%7.35μg

0.25 μgvs7.35 μg

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

Find Vegetables rich in Selenium

13.7%205mg

Sodium

6.47%97mg

205 mgvs97 mg

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

Find Vegetables rich in Sodium

2%0.22mg

Zinc

11%1.2mg

0.22 mgvs1.2 mg

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

Find Vegetables rich in Zinc

1.1%40.8g

Water

7.1%263g

40.8 gvs263 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of Oven Heated Frozen French Fries with Salt vs Broccoli:

Raw Broccoli contains more Vitamin A, 2.5 times more Vitamin B1, 17 times more Vitamin B2, 1.4 times more Vitamin B3, 5.8 times more Vitamin B5, 3.1 times more Vitamin B6, 12.7 times more Vitamin B9, 48.2 times more Vitamin C, 9.3 times more Vitamin E and 63.8 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 as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories 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 Sodium than Raw Broccoli.
While Raw Broccoli contains 18.2 times more Calcium, 2.2 times more Copper, 6 times more Iron, 4.1 times more Magnesium, 6.3 times more Manganese, 3.5 times more Phosphorus, 3.1 times more Potassium, 29 times more Selenium, 5.4 times more Zinc and 6.4 times more Water than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.

Comparison of macro-nutrients per 100 calories:

Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 3.2 times more Fat, 1.6 times more Saturated Fat and 5.6 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 21.4 times more Sugars, more Fructose, 6 times more Fiber and 4.8 times more Protein 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 Energy, Omega 3 and Carbohydrate per 100 kcal.
Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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 100 calories Oven Heated Frozen French Fries with SaltVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Oven Heated Frozen French Fries with Salt or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: