Comparing Nutrients in 1 pound Broccoli VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Broccoli	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	5.3% 154kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	116% 19.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	123% 159g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	9.32% 6.76g	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	4.25% 3.1g	3.25% 2.36g	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	% 2.22g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 1.5g	g per day for Men 19-50 years
Fiber	31% 11.8g	38% 14.5g	38g per day for Men 19-50 years
Protein	23% 12.8g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	165% 2.14mg	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	71.4% 286μg	18% 72.6μg	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	450% 405mg	65.5% 59mg	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	23.6% 3.54mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	21.3% 213mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	41.4% 3.3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	48.7% 1.12mg	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	42.8% 299mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11% 405g	5.8% 214g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 3.5 times more Vitamin B2, 3.9 times more Vitamin B9, 6.9 times more Vitamin C, 78 times more Vitamin E and 27.5 times more Vitamin K than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2.4 times more Vitamin B1, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Hash Brown Potatoes:

• Raw Broccoli has 3.4 times more Calcium, 1.3 times more Iron, 5 times more Selenium and 1.9 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 6 times more Copper, 1.7 times more Magnesium, 1.8 times more Potassium and 10.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Home prepared Hash Brown Potatoes have similar amounts of Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Home prepared Hash Brown Potatoes contain 7.8 times more Energy, 33.8 times more Fat, 16.5 times more Saturated Fat, 5.4 times more Omega 3, 89.1 times more Omega 6 and 5.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Home prepared Hash Brown Potatoes have similar amounts of Sugars, Fiber and Protein per 1 lb.
• Both Raw Broccoli as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.