Comparing Nutrients in 1 kilogram Hash Brown Potatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	91% 2650kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	257% 43.6g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	20.6% 15g	19% 14g	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	7.17% 5.2g	10.2% 7.4g	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	% 6.4g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 0.8g	g per day for Men 19-50 years
Fiber	84.2% 32g	87% 33g	38g per day for Men 19-50 years
Protein	53.6% 30g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.7mg	154% 2mg	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	40% 160μg	270% 1080μg	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	144% 130mg	721% 649mg	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	0.67% 0.1mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	1% 40μg	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	68.8% 5.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	84.3% 1.94mg	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	100% 700mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	228% 3420mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	12.8% 473g	24% 893g	3700g per day for Men 19-50 years

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

• Home prepared Hash Brown Potatoes have 2.7 times more Vitamin B1, 4.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 3.7 times more Vitamin B2, 6.8 times more Vitamin B9, 5 times more Vitamin C, 145 times more Vitamin E and 38.1 times more Vitamin K than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Home prepared Hash Brown Potatoes have 4.8 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 2 times more Potassium and 8.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Calcium, 3.2 times more Selenium and 1.9 times more Water than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Boiled and Drained Broccoli have similar amounts of Iron, Phosphorus and Zinc per 1 kg.
• Both Home prepared Hash Brown Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Home prepared Hash Brown Potatoes have 7.6 times more Energy, 30.5 times more Fat, 23.8 times more Saturated Fat, 2.8 times more Omega 3, 85.6 times more Omega 6, 4.9 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fructose than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Boiled and Drained Broccoli have similar amounts of Sugars and Fiber per 1 kg.
• Both Home prepared Hash Brown Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.