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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Frozen Broccoli Spears	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	4.54% 132kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Pan-fried Refrigerated Hash Brown Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 pound of Frozen Broccoli Spears has 2.7 times more Vitamin B1, 2.3 times more Vitamin B2, 25.3 times more Vitamin C and 5.2 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 6.9 times more Vitamin B3, 3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin E per one pound.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 pound of Frozen Broccoli Spears has 4.1 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 times more Copper, 2 times more Magnesium, 2.1 times more Phosphorus, 2.8 times more Potassium, 4.5 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears 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 8.3 times more Energy, 30.3 times more Fat, 15.5 times more Saturated Fat, 6.3 times more Omega 3, 55.7 times more Omega 6 and 6.4 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6