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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	13% 381kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	14% 1.54mg	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 Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Refrigerated Hash Brown Potatoes has 3.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.7 times more Vitamin B1, 5.2 times more Vitamin B2, 13.9 times more Vitamin C, 19.3 times more Vitamin E and 253.5 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Refrigerated Hash Brown Potatoes has 1.7 times more Copper, 1.7 times more Potassium, 1.5 times more Selenium and 2.5 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 6.8 times more Calcium, 1.5 times more Iron and 1.8 times more Manganese than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Frozen Broccoli Spears contain similar levels of Magnesium, Phosphorus, Zinc and Water per one pound.
• 1 pound of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Refrigerated Hash Brown Potatoes has 2.9 times more Energy and 3.6 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.6 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy