Comparing Nutrients in 1 pound Pan Fried Frozen Hash Brown Potatoes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	34.3% 993kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.24g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	126% 2g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	9.94% 13g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	2.38% 1.72g	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	0% 0g	1.06% 0.77g	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	% 1.18g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	38% 14.5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	21.5% 12g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	59.7% 0.78mg	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	18% 72.6μg	94% 376μg	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	33.8% 30.4mg	102% 92mg	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	66.2% 9.93mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.4% 82μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.7% 77mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	21% 0.19mg	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	30.6% 2.45mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.83mg	78% 1.8mg	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	51% 358mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	6.86% 254g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Pan Fried Frozen Hash Brown Potatoes vs Broccoli Raab:

• 1 pound of Pan Fried Frozen Hash Brown Potatoes has 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 3.9 times more Vitamin B2, 5.2 times more Vitamin B9, 3 times more Vitamin C and 12.4 times more Vitamin K than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Broccoli Raab provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Pan Fried Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pan Fried Frozen Hash Brown Potatoes vs Broccoli Raab:

• 1 pound of Pan Fried Frozen Hash Brown Potatoes has 2.7 times more Copper, 1.3 times more Magnesium and 2.5 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 6.4 times more Calcium, 4 times more Iron, 2.1 times more Manganese, 2.2 times more Sodium, 2 times more Zinc and 1.7 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Broccoli Raab contain similar levels of Phosphorus per one pound.
• 1 pound of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pan Fried Frozen Hash Brown Potatoes has 10 times more Energy, 23.7 times more Fat, 11.3 times more Saturated Fat, 2.4 times more Omega 3, 79.9 times more Omega 6 and 10 times more Carbohydrate than Broccoli Raab.
• Both Pan Fried Frozen Hash Brown Potatoes and Broccoli Raab offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6