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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	38% 1098kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	25% 32.6g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	8.7% 6.3g	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	2.8% 2.04g	4.63% 3.36g	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	% 2.77g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	43% 16.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	69.8% 0.91mg	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	122% 490μg	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	13.6% 12.2mg	327% 294mg	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	51% 7.62mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	42% 3.36mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	38.3% 0.88mg	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	79% 553mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	6.2% 229g	11% 405g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 5.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 24 times more Vitamin C and 7.2 times more Vitamin K than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin E per 1 lb.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.8 times more Copper, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2.4 times more Potassium, 1.9 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 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 Boiled and Drained Broccoli have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 6.9 times more Energy, 25.1 times more Fat, 10.2 times more Saturated Fat, 6.6 times more Omega 3, 40.4 times more Omega 6, 4.7 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fructose than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Boiled and Drained Broccoli have similar amounts of Sugars and Fiber per 1 lb.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.