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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	33% 960kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	22% 28.5g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	7.6% 5.5g	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	2.46% 1.8g	4.05% 2.94g	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	% 2.42g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	23% 13g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	61% 0.79mg	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	NA	107% 429μg	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	12% 10.7mg	286% 258mg	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	44.5% 6.67mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	36.7% 2.94mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	33.5% 0.77mg	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	69% 484mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	82% 2794mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	5.42% 201g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes vs Boiled Broccoli:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 5.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 24 times more Vitamin C and 7.2 times more Vitamin K than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pan-fried Refrigerated Hash Brown Potatoes vs Boiled Broccoli:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.8 times more Copper, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2.4 times more Potassium, 1.9 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium and 1.8 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Boiled and Drained Broccoli have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 6.9 times more Energy, 25.1 times more Fat, 10.2 times more Saturated Fat, 6.6 times more Omega 3, 40.4 times more Omega 6, 4.7 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fructose than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Boiled and Drained Broccoli have similar amounts of Sugars and Fiber per 14 oz.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.