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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	38% 1098kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	19% 0.17mg	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	42% 3.36mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	6.2% 229g	11.2% 415g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 6.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B1, 1.9 times more Vitamin B2, 20.9 times more Vitamin C and 4.1 times more Vitamin K than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.8 times more Copper, 1.8 times more Magnesium, 2.4 times more Phosphorus, 3.3 times more Potassium, 3.2 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 1.3 times more Manganese 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 9.3 times more Energy, 35.5 times more Fat, 18.3 times more Saturated Fat, 7.5 times more Omega 3, 66.5 times more Omega 6 and 7.1 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Fructose than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Frozen Chopped Broccoli, Unprepared have similar amounts of Sugars, Fiber and Protein per 1 lb.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.