Comparing Nutrients in 1 kilogram Hash Brown Potatoes VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Hash Brown Potatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	91% 2650kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	257% 43.6g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	22% 28.5g	130g per day for Men 19-50 years
Sugars	20.6% 15g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 1.1g	g per day for Men 19-50 years
Fiber	84.2% 32g	71% 27g	38g per day for Men 19-50 years
Protein	53.6% 30g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.7mg	132% 1.7mg	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	40% 160μg	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 140mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	228% 3420mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	12.8% 473g	25% 926g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Hash Brown Potatoes has 1.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.8 times more Vitamin B6 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 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 Home prepared Hash Brown Potatoes.
• Both Hash Brown Potatoes and Broccoli Raab 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 Home prepared Hash Brown Potatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hash Brown Potatoes has 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 Broccoli Raab.
• Both Hash Brown Potatoes and Broccoli Raab offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6