Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	9.66% 280kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	59% 19g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	257% 43.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	270% 351g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	20.6% 15g	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	NA	7.17% 5.2g	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	NA	% 6.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	79% 30g	84.2% 32g	38g per day for Men 19-50 years
Protein	55.4% 31g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	363% 4.7mg	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	75% 300μg	40% 160μg	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	446% 401mg	144% 130mg	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	88% 13mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	51% 510mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	326% 2.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	76.3% 6.1mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	107% 2.47mg	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	78.6% 550mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Hash Brown Potatoes:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, 2.5 times more Vitamin B2, 1.9 times more Vitamin B9, 3.1 times more Vitamin C, 132 times more Vitamin E and 23.8 times more Vitamin K than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 3.1 times more Vitamin B1, 5 times more Vitamin B3, 3.3 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Hash Brown Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Hash Brown Potatoes:

• 1 kilogram of Boiled Spears Frozen Broccoli has 3.6 times more Calcium, 1.3 times more Manganese, 3.8 times more Selenium and 1.9 times more Water than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 6.8 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 3.2 times more Potassium, 14.3 times more Sodium and 1.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Hash Brown Potatoes contain similar levels of Iron per one kilogram.
• 1 kilogram of Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Home prepared Hash Brown Potatoes contains 9.5 times more Energy, 113.8 times more Fat, 104.6 times more Saturated Fat, 8 times more Omega 3, 335.7 times more Omega 6 and 6.6 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Hash Brown Potatoes offer comparable quantities of Sugars, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6