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

Macros Ratio

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

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Energy	83.4% 2420kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	51% 66.4g	130g per day for Men 19-50 years
Sugars	16% 11.6g	23.4% 17g	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	6.2% 4.5g	9.38% 6.8g	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	% 6.1g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	95% 36g	68.4% 26g	38g per day for Men 19-50 years
Protein	58% 32.4g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	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	NA	158% 630μg	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	30% 27mg	991% 892mg	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	112% 17mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	54.4% 0.49mg	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	93% 7.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	91% 2.1mg	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	174% 1220mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	13.7% 506g	24% 893g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 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.
• While Raw Broccoli contains 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.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 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.
• While Raw Broccoli contains 4.7 times more Calcium and 1.8 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Raw Broccoli have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 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.
• While Raw Broccoli contains 1.5 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Raw Broccoli have similar amounts of Protein per 1 kg.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.