Comparing Nutrients in 100 calories Broccoli VS Refrigerated Hash Brown Potatoes

Weight per 100 calories

• Broccoli: 294g
• Refrigerated Hash Brown Potatoes: 119g

Unprepared Refrigerated Hash Brown Potatoes have 2.5 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Broccoli	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.098% 0.095g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	17.5% 23g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.5% 1.1g	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	2.76% 2g	0.59% 0.43g	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	% 1.44g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.65g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	15% 8.3g	3.72% 2.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	2.68% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	23.5% 0.31mg	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	46.3% 185μg	NA	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	292% 262mg	6.5% 5.83mg	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	15.3% 2.3mg	0.56% 0.083mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	0.4% 0.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	14% 138mg	0.71% 7.14mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	8.2% 0.074mg	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	27% 2.15mg	7.14% 0.57mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	5.4% 22.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	7.25% 0.17mg	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	27.7% 194mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	6.28% 3.45μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	7.1% 263g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs Refrigerated Hash Brown Potatoes:

• Raw Broccoli has 6.5 times more Vitamin B1, 13.1 times more Vitamin B2, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6, 45 times more Vitamin C, 27.5 times more Vitamin E and 627.5 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Raw Broccoli and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Broccoli as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs Refrigerated Hash Brown Potatoes:

• Raw Broccoli has 19.4 times more Calcium, 2 times more Copper, 3.8 times more Iron, 2.7 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium, 2.1 times more Selenium, 1.9 times more Sodium, 2.7 times more Zinc and 2.8 times more Water than Unprepared Refrigerated Hash Brown Potatoes.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 11.4 times more Fat, 4.6 times more Sugars, 4.7 times more Fructose, 3.6 times more Fiber and 4 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Raw Broccoli and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Broccoli as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.