Comparing Nutrients in 14 ounces Broccoli VS 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	4.65% 135kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	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	58.5% 76g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	5% 3.6g	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	3.72% 2.7g	1.97% 1.43g	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	% 1.94g	% 2.14g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	20% 11g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	78.5% 1.02mg	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	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	393% 354mg	21.6% 19.4mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	18.7% 187mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	27.3% 0.25mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	24% 0.56mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	11% 167mg	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	8.35% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Refrigerated Hash Brown Potatoes:

• Raw Broccoli has 2.6 times more Vitamin B1, 5.3 times more Vitamin B2, 18.2 times more Vitamin C, 11.1 times more Vitamin E and 254 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 2.8 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Broccoli as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Refrigerated Hash Brown Potatoes:

• Raw Broccoli has 7.8 times more Calcium, 1.5 times more Iron and 1.5 times more Manganese than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.3 times more Copper, 1.3 times more Potassium and 1.3 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Magnesium, Phosphorus, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.9 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 2.5 times more Energy and 2.9 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.