Comparing Nutrients in 14 ounces Refrigerated Hash Brown Potatoes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	11.5% 333kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	14.6% 19g	130g per day for Men 19-50 years
Sugars	5% 3.6g	7.4% 5.36g	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	1.97% 1.43g	4.54% 3.3g	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	% 2.14g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.05mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	39.7% 0.52mg	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	66.5% 266μg	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	21.6% 19.4mg	249% 224mg	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	1.85% 0.28mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	16.8% 0.15mg	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	24% 1.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.8% 363g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 3.8 times more Vitamin B3, 2 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B1, 4.4 times more Vitamin B2, 11.5 times more Vitamin C, 17.4 times more Vitamin E and 202.8 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Unprepared Refrigerated Hash Brown Potatoes have 1.6 times more Copper, 1.4 times more Phosphorus, 2 times more Potassium and 1.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.3 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese and 1.3 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Refrigerated Hash Brown Potatoes have 3.2 times more Energy and 4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Sugars, 2.3 times more Fructose, 1.7 times more Fiber and 1.6 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.