Comparing Nutrients in 14 ounces Hash Brown Potatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Energy	36.3% 1052kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	51.2% 49.7g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.47g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	84% 1.34g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	9.3% 6.75g	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	2.85% 2.06g	3.72% 2.7g	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	% 2.54g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	21.3% 12g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.54mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	53.4% 0.69mg	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	16% 63.5μg	62.5% 250μg	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	57.3% 51.6mg	393% 354mg	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	0.26% 0.04mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	27.3% 2.2mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	36.2% 0.83mg	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	39.7% 278mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	90% 1357mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	5.07% 188g	9.58% 354g	3700g per day for Men 19-50 years

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

• Home prepared Hash Brown Potatoes have 2.4 times more Vitamin B1, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.5 times more Vitamin B2, 3.9 times more Vitamin B9, 6.9 times more Vitamin C, 78 times more Vitamin E and 27.5 times more Vitamin K than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Home prepared Hash Brown Potatoes have 6 times more Copper, 1.7 times more Magnesium, 1.8 times more Potassium and 10.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Calcium, 1.3 times more Iron, 5 times more Selenium and 1.9 times more Water than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Raw Broccoli have similar amounts of Manganese, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Home prepared Hash Brown Potatoes have 7.8 times more Energy, 33.8 times more Fat, 16.5 times more Saturated Fat, 5.4 times more Omega 3, 89.1 times more Omega 6, 5.3 times more Carbohydrate and 1.2 times more Fiber than Raw Broccoli.
• Both Home prepared Hash Brown Potatoes and Raw Broccoli have similar amounts of Sugars and Protein per 14 oz.
• Both Home prepared Hash Brown Potatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.