Comparing Nutrients in 300 calories Broccoli VS Hash Brown Potatoes

Weight per 300 calories

• Broccoli: 882g
• Hash Brown Potatoes: 113g

Home prepared Hash Brown Potatoes have 7.8 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Broccoli	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	29% 4.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	30.6% 39.7g	130g per day for Men 19-50 years
Sugars	20.7% 15g	2.33% 1.7g	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	8.28% 6g	0.81% 0.59g	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	% 4.32g	% 0.72g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0.37g	g per day for Men 19-50 years
Fiber	60.4% 23g	9.53% 3.62g	38g per day for Men 19-50 years
Protein	44.4% 25g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	2.87% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	41% 0.53mg	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	139% 556μg	4.53% 18μg	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	875% 787mg	16.4% 14.7mg	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	46% 6.9mg	0.075% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	41.5% 415mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	80.5% 6.44mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	9.43% 39.6mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	12% 0.28mg	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	83% 582mg	11.3% 79.2mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	26% 387mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	21.3% 788g	1.45% 53.5g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 3.2 times more Vitamin B1, 27.6 times more Vitamin B2, 2.2 times more Vitamin B3, 5 times more Vitamin B5, 2.9 times more Vitamin B6, 30.7 times more Vitamin B9, 53.5 times more Vitamin C, 607.9 times more Vitamin E and 214 times more Vitamin K than Home prepared Hash Brown Potatoes.
• Both Raw Broccoli as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Broccoli has 26.2 times more Calcium, 1.3 times more Copper, 10.3 times more Iron, 4.7 times more Magnesium, 6.6 times more Manganese, 7.3 times more Phosphorus, 4.3 times more Potassium, 39 times more Selenium, 6.8 times more Zinc and 14.7 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 1.3 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.5 times more Omega 3, 1.5 times more Carbohydrate, 8.9 times more Sugars, 10.2 times more Fructose, 6.3 times more Fiber and 7.3 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 4.3 times more Fat, 2.1 times more Saturated Fat and 11.4 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Home prepared Hash Brown Potatoes have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.