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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Broccoli Raab	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3% 87.3kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	0.68% 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	8.7% 11.3g	104% 135g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	% 2.42g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	43% 429mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	106% 8.5mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	82% 2794mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.93% 367g	5.42% 201g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Broccoli Raab have 6 times more Vitamin B1, 2.6 times more Vitamin B2, 7.5 times more Vitamin C and 11.4 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 2.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin E per 14 ounces.
• Both Raw Broccoli Raab 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 Broccoli Raab vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Broccoli Raab have 10.8 times more Calcium, 2.9 times more Iron, 1.8 times more Manganese, 1.2 times more Zinc 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 2.5 times more Copper, 1.5 times more Magnesium, 1.7 times more Phosphorus, 3.6 times more Potassium and 2.3 times more Sodium than Raw Broccoli Raab.
• 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 11 times more Energy, 21 times more Fat, 9.7 times more Saturated Fat, 4.2 times more Omega 3, 71.1 times more Omega 6, 11.9 times more Carbohydrate and 1.3 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6