Comparing Nutrients in 14 ounces Broccoli VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Broccoli	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	4.65% 135kcal	30% 869kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	110% 1.77g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	87% 113g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.48% 1.07g	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	3.72% 2.7g	0% 0g	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	% 1.94g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	20% 11g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	72% 0.94mg	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	62.5% 250μg	16% 63.5μg	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	393% 354mg	29.5% 26.6mg	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	20.6% 3.1mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	18.7% 187mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	50.7% 0.46mg	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	36.2% 2.9mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	31.8% 0.73mg	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	37.4% 262mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.58% 354g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Pan Fried Frozen Hash Brown Potatoes:

• Raw Broccoli has more Vitamin A, 3.5 times more Vitamin B2, 3.9 times more Vitamin B9, 13.3 times more Vitamin C and 5.6 times more Vitamin K than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 1.9 times more Vitamin B1, 3.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Pan Fried In Canola Oil Frozen Hash Brown Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Broccoli as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Pan Fried Frozen Hash Brown Potatoes:

• Raw Broccoli has 2.8 times more Calcium, 1.4 times more Iron, 5 times more Selenium, 2.2 times more Sodium and 1.6 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 2.3 times more Copper, 1.3 times more Magnesium and 1.6 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Pan Fried In Canola Oil Frozen Hash Brown Potatoes have similar amounts of Manganese, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 6.3 times more Sugars than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 6.4 times more Energy, 31.3 times more Fat, 8.2 times more Saturated Fat, 7.1 times more Omega 3, 47.3 times more Omega 6 and 4.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Pan Fried In Canola Oil Frozen Hash Brown Potatoes have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Broccoli as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.