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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	11.7% 340kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	261% 340g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	% 6.1g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	95% 36g	38g per day for Men 19-50 years
Protein	50.4% 28g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	47% 470mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24% 893g	13.7% 506g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 33 times more Vitamin C and 5.2 times more Vitamin K than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 5 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 4.7 times more Calcium and 1.8 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.2 times more Copper, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium, 2.3 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.5 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 7.1 times more Energy, 27.8 times more Fat, 7.1 times more Saturated Fat, 12.5 times more Omega 3, 42.1 times more Omega 6, 5.1 times more Carbohydrate and 1.4 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.