Comparing Nutrients in 300 calories Broccoli Raab VS Refrigerated Hash Brown Potatoes

Weight per 300 calories

• Broccoli Raab: 1364g
• Refrigerated Hash Brown Potatoes: 357g

Unprepared Refrigerated Hash Brown Potatoes have 3.8 times more energy per unit of mass than Raw Broccoli Raab, which is average in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Broccoli Raab	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	NA	32g per day for Men 19-50 years
Omega 3	161% 2.58g	NA	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	4.5% 3.25g	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	3.2% 2.3g	1.77% 1.3g	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	% 1.36g	% 1.93g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	17% 6.43g	38g per day for Men 19-50 years
Protein	77% 43.2g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	198% 1786μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	8.04% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	6.04% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	70.6% 0.92mg	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	283% 1132μg	NA	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	306% 275mg	19.4% 17.5mg	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	147% 22mg	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	147% 1473mg	2.14% 21.4mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	24.6% 0.22mg	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	365% 29mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	21.7% 0.5mg	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	142% 995mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	12.3% 1.36mg	11mg per day for Men 19-50 years
Water	34% 1262g	7.5% 278g	3700g per day for Men 19-50 years

Broccoli Raab VS Refrigerated Hash Brown Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Refrigerated Hash Brown Potatoes?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Refrigerated Hash Brown Potatoes:

• 300 calories of Broccoli Raab have 22.9 times more Vitamin B1, 22.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.5 times more Vitamin B6, 15.7 times more Vitamin C, 88.4 times more Vitamin E and 2138.2 times more Vitamin K than Refrigerated Hash Brown Potatoes.
• 300 calories of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Refrigerated Hash Brown Potatoes:

• 300 calories of Broccoli Raab have 68.7 times more Calcium, 2.6 times more Copper, 17 times more Iron, 4.4 times more Magnesium, 10.8 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Selenium, 3 times more Sodium, 7.7 times more Zinc and 4.5 times more Water than Refrigerated Hash Brown Potatoes.
• 300 calories of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 23.4 times more Fat, 1.6 times more Sugars, 5.7 times more Fiber and 6.9 times more Protein than Refrigerated Hash Brown Potatoes.
• While 300 kcal of Unprepared Refrigerated Hash Brown Potatoes contain 1.8 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Refrigerated Hash Brown Potatoes offer comparable quantities of Energy per 300 calories.