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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Broccoli Raab	Recommended Dietary Allowance
Energy	38% 1098kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	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	119% 154g	9.94% 13g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	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	2.8% 2.04g	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	% 2.77g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	43% 16.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	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	NA	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	13.6% 12.2mg	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	51% 7.62mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	42% 3.36mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	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	79% 553mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	6.2% 229g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Broccoli Raab per 1 lb

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

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 2.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 6 times more Vitamin B1, 2.6 times more Vitamin B2, 7.5 times more Vitamin C and 11.4 times more Vitamin K than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Broccoli Raab provide similar amounts of Vitamin E per one pound.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil 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 Refrigerated Hash Brown Potatoes vs Broccoli Raab:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 2.5 times more Copper, 1.5 times more Magnesium, 1.7 times more Phosphorus, 3.6 times more Potassium and 2.3 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.8 times more Calcium, 2.9 times more Iron, 1.8 times more Manganese and 1.8 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Broccoli Raab contain similar levels of Zinc 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 Pan-fried Refrigerated Hash Brown Potatoes has 11 times more Energy, 21 times more Fat, 9.7 times more Saturated Fat, 4.2 times more Omega 3, 71.1 times more Omega 6, 11.9 times more Carbohydrate and 1.3 times more Fiber than Broccoli Raab.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6