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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Energy	33% 960kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	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	104% 135g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	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	2.46% 1.8g	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	% 2.42g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	23% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	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	NA	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	12% 10.7mg	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	44.5% 6.67mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	21.6% 0.19mg	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	36.7% 2.94mg	36.2% 2.9mg	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	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	69% 484mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	82% 2794mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	5.42% 201g	9.58% 354g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 5 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 33 times more Vitamin C and 5.2 times more Vitamin K than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw 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 Broccoli:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.2 times more Copper, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium, 2.3 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.7 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 Raw 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 7.1 times more Energy, 27.8 times more Fat, 7.1 times more Saturated Fat, 12.5 times more Omega 3, 42.1 times more Omega 6, 5.1 times more Carbohydrate and 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.