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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Broccoli Raab	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	261% 340g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 6.1g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	95% 36g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	146% 1310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	108% 1080mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	25% 926g	13.7% 506g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Broccoli Raab has 6 times more Vitamin B1, 2.6 times more Vitamin B2, 7.5 times more Vitamin C and 11.4 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 2.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin E per one kilogram.
• Both Raw Broccoli Raab 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 Broccoli Raab vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Broccoli Raab has 10.8 times more Calcium, 2.9 times more Iron, 1.8 times more Manganese, 1.2 times more Zinc 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 2.5 times more Copper, 1.5 times more Magnesium, 1.7 times more Phosphorus, 3.6 times more Potassium and 2.3 times more Sodium than Raw Broccoli Raab.
• 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 11 times more Energy, 21 times more Fat, 9.7 times more Saturated Fat, 4.2 times more Omega 3, 71.1 times more Omega 6, 11.9 times more Carbohydrate and 1.3 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6