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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Cauliflower	Recommended Dietary Allowance
Energy	38% 1098kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Cauliflower	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	6.2% 229g	11.3% 418g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Pan-fried Refrigerated Hash Brown Potatoes versus 1 lb of Cauliflower 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 Cauliflower:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 6.3 times more Vitamin B3, 2 times more Vitamin B6, 21 times more Vitamin E and 1.3 times more Vitamin K than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.9 times more Vitamin B1 and 17.9 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Cauliflower provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Cauliflower 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 Cauliflower:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 2.7 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Sodium and 2.3 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.2 times more Calcium and 1.8 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 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 9.7 times more Energy, 36.8 times more Fat, 6.2 times more Saturated Fat, 52.5 times more Omega 3, 128.9 times more Omega 6, 6.8 times more Carbohydrate, 1.8 times more Fiber and 1.7 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.6 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6