Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.83% 111kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	48% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	104% 135g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	6.35% 4.6g	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	2.46% 1.8g	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	% 2.42g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	111% 1.44mg	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	55.6% 222μg	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	177% 159mg	12% 10.7mg	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	35% 5.24mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	13% 131mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	47% 0.42mg	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	30.3% 2.42mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	39% 0.89mg	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	27.8% 194mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	82% 2794mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.73% 360g	5.42% 201g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pan-fried Refrigerated Hash Brown Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2 times more Vitamin B1, 1.6 times more Vitamin B2, 14.9 times more Vitamin C and 4.5 times more Vitamin K than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 7 times more Vitamin B3, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Calcium and 1.8 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 3.1 times more Copper, 2.5 times more Magnesium, 2.5 times more Phosphorus, 5 times more Potassium, 7 times more Sodium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Iron and Manganese per 14 ounces.
• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 8.6 times more Energy, 85.8 times more Fat, 44.7 times more Saturated Fat, 18.7 times more Omega 3, 158.6 times more Omega 6 and 6.4 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6