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

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Hash Brown Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	91% 2650kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	257% 43.6g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	41% 53.5g	130g per day for Men 19-50 years
Sugars	20.6% 15g	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	79% 30g	38g per day for Men 19-50 years
Protein	53.6% 30g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.7mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14% 140mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	68.8% 5.5mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	228% 3420mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	12.8% 473g	24.5% 906g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Hash Brown Potatoes has 2.4 times more Vitamin B1, 5 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.7 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 3.5 times more Vitamin B2, 5.9 times more Vitamin B9, 5.3 times more Vitamin C, 135 times more Vitamin E and 27.4 times more Vitamin K than Home prepared Hash Brown Potatoes.
• 1 kilogram of Hash Brown Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Home prepared Hash Brown Potatoes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Hash Brown Potatoes has 8.1 times more Copper, 2.2 times more Magnesium, 2.3 times more Potassium, 20.1 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.9 times more Calcium, 1.3 times more Iron, 3.8 times more Selenium and 1.9 times more Water than Home prepared Hash Brown Potatoes.
• Both Hash Brown Potatoes and Frozen Broccoli Spears contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hash Brown Potatoes has 9.1 times more Energy, 36.8 times more Fat, 36.2 times more Saturated Fat, 2.7 times more Omega 3, 117.9 times more Omega 6 and 6.6 times more Carbohydrate than Frozen Broccoli Spears.
• Both Hash Brown Potatoes and Frozen Broccoli Spears offer comparable quantities of Sugars, Fiber and Protein per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6