Comparing Nutrients in 1 pound Refrigerated Hash Brown Potatoes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	13% 381kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	9.2% 6.67g	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	2.25% 1.63g	NA	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	36% 13.6g	38g per day for Men 19-50 years
Protein	14% 7.94g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	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	63.5% 254μg	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	24.7% 22.2mg	202% 182mg	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	2.1% 0.32mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	17% 0.15mg	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	27.2% 2.18mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	44% 1mg	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	45.4% 318mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.54% 353g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Refrigerated Hash Brown Potatoes VS Cooked Chopped Frozen Broccoli per 1 lb

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

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

• 1 pound of Refrigerated Hash Brown Potatoes has 3.9 times more Vitamin B3, 2 times more Vitamin B5 and 2 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2 times more Vitamin B1, 3.7 times more Vitamin B2, 8.2 times more Vitamin C, 18.9 times more Vitamin E and 220.3 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• 1 pound of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Refrigerated Hash Brown Potatoes vs Cooked Chopped Frozen Broccoli:

• 1 pound of Refrigerated Hash Brown Potatoes has 1.8 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 3 times more Potassium, 4.1 times more Selenium, 3.8 times more Sodium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 5.5 times more Calcium, 1.3 times more Iron and 1.6 times more Manganese than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Cooked Chopped Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Refrigerated Hash Brown Potatoes has 3 times more Energy and 3.6 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy