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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Frozen Chopped Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.56% 103kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	14.6% 19g	104% 135g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	% 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	20% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	23% 206μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	22.2% 222mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	40% 3.2mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	82% 2794mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.8% 363g	5.42% 201g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Frozen Chopped Broccoli have 2 times more Vitamin B1, 1.9 times more Vitamin B2, 20.9 times more Vitamin C and 4.1 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 6.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Frozen Chopped Broccoli have 5.6 times more Calcium, 1.3 times more Manganese 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 2.8 times more Copper, 1.8 times more Magnesium, 2.4 times more Phosphorus, 3.3 times more Potassium, 3.2 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Iron 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 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 9.3 times more Energy, 35.5 times more Fat, 18.3 times more Saturated Fat, 7.5 times more Omega 3, 66.5 times more Omega 6 and 7.1 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6