Comparing Nutrients in 1 kilogram Broccoli Raab VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Broccoli Raab	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	59% 19g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	270% 351g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 6.4g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 3.3g	g per day for Men 19-50 years
Fiber	71% 27g	84.2% 32g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	108% 1080mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	25% 926g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Hash Brown Potatoes:

• 1 kilogram of Broccoli Raab has more Vitamin A, 3.9 times more Vitamin B2, 5.2 times more Vitamin B9, 1.6 times more Vitamin C, 162 times more Vitamin E and 60.5 times more Vitamin K than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 1.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Hash Brown Potatoes provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Hash Brown Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Broccoli Raab 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 Broccoli Raab vs Hash Brown Potatoes:

• 1 kilogram of Broccoli Raab has 7.7 times more Calcium, 3.9 times more Iron, 1.6 times more Manganese, 1.6 times more Zinc and 2 times more Water than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 7 times more Copper, 1.6 times more Magnesium, 2.9 times more Potassium and 10.4 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Hash Brown Potatoes contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Home prepared Hash Brown Potatoes contains 12 times more Energy, 25.6 times more Fat, 22.7 times more Saturated Fat, 1.8 times more Omega 3, 150.5 times more Omega 6, 12.3 times more Carbohydrate and 3.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Hash Brown Potatoes offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6