Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Frozen Chopped Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	8.97% 260kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	261% 340g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	16% 11.6g	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	11.4% 8.3g	6.2% 4.5g	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	% 7.5g	% 6.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	95% 36g	38g per day for Men 19-50 years
Protein	50% 28g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	279% 3.63mg	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	168% 670μg	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	627% 564mg	30% 27mg	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	81.3% 12mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	56% 560mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	119% 1.07mg	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	101% 8.1mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	98% 2.25mg	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	71.4% 500mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	13.7% 506g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pan-fried Refrigerated Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Frozen Chopped Broccoli has 2 times more Vitamin B1, 1.9 times more Vitamin B2, 20.9 times more Vitamin C and 4.1 times more Vitamin K than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 6.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Frozen Chopped Broccoli has 5.6 times more Calcium, 1.3 times more Manganese and 1.8 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.8 times more Copper, 1.8 times more Magnesium, 2.4 times more Phosphorus, 3.3 times more Potassium, 3.2 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Iron per one kilogram.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 9.3 times more Energy, 35.5 times more Fat, 18.3 times more Saturated Fat, 7.5 times more Omega 3, 66.5 times more Omega 6 and 7.1 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6