Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	55% 9.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	119% 154g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	7.26% 5.26g	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	NA	2.8% 2.04g	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	NA	% 2.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	25% 14g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	127% 1.65mg	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	63.5% 254μg	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	202% 182mg	13.6% 12.2mg	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	40% 6mg	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	54% 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	34.6% 2.77mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	44.4% 1.02mg	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	31.8% 222mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 411g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pan-fried Refrigerated Hash Brown Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 pound of Cooked Chopped Frozen Broccoli has 2 times more Vitamin B1, 1.6 times more Vitamin B2, 14.9 times more Vitamin C and 4.5 times more Vitamin K than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 7 times more Vitamin B3, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.3 times more Calcium and 1.8 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 3.1 times more Copper, 2.5 times more Magnesium, 2.5 times more Phosphorus, 5 times more Potassium, 7 times more Sodium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Iron and Manganese per one pound.
• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 8.6 times more Energy, 85.8 times more Fat, 44.7 times more Saturated Fat, 18.7 times more Omega 3, 158.6 times more Omega 6 and 6.4 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6